Squat/pull EMOM + squat/pull sprint chipper 3 rounds as warm-up: 10 alternating single-leg prisoner good mornings 5 table hold to L-sits + Every :60 for 24:00 (6 sets of each): 1st: 2-3 squat clean singles 2nd: :30 bike/row/ski easy 3rd: 4-6 unbroken strict pull-ups – weight/assist as needed 4th: :30 bike/row/ski moderate + For time:

Hinge & press strength + AMRAP 3 rounds as warm-up: 10 alternating single-leg prisoner good mornings 5 table hold to L-sits + Every 3:00 for 15:00 (5 sets): 3 clean-grip deadlifts 1 wall walk – slow w/a long but solid hold @ the top up to :10 + AMRAP in 9:00: 6 hang power cleans,

Weightlifting tech + other things 3 rounds @ easy effort: 4 alternating slow Turkish get-up + windmill :30 superman + Every :60 for 15:00 (15 sets): 1 split jerk + 15:00 @ continuous pace/effort: 20 calories – your choice bike/row/ski 20 hollow rocks 20 glute bridges + bis/tris!

Partner AMRAPs 10:00 dynamic mobility work – coach-led + For reps w/a parter: 12:00 of [6 CTB pull-ups + 12 wall balls] 4:00 rest 12:00 of [12/8 row calories + 24 double-unders] *partners trade off completed rounds of each couplet + bis/tris/abs of choice or easy walk cool-down

Hinge & press strength + couplet 3 rounds as warm-up: 10 pvc passthroughs 10 pvc good mornings 10 pvc squats – back or overhead + Every 2:30 for 15:00 (6 sets): 1 snatch-grip deadlift, moderate/tough & solid 1-2 wall walks or 1-4 mat lengths handstand walk or :10-:20 handstand hold + 21-15-9 for time w/7:00