Weightlifting & pull strength + chipper 3 rounds as warm-up: 5 prisoner Kang squats 5-10 scap pull-ups + Every 3:00 for 15:00 (5 sets): 1 squat clean + 2 front squats 3 strict pronated pull-ups – add load/assistance as needed to make these challenging but unbroken + For time w/8:00 cap: 40 pull-ups 40 dual

Hinge & press strength + AMRAPs 2 rounds as warm-up: 10 light alternating hang DB snatches 5-10 push-ups :30 supine plank or table hold + Every 3:00 for 15:00 (5 sets): 5 clean-grip Romanian deadlifts, 3111 – slight bend in knees, hinge until bar is just below the knees, return to standing tall 5 dual

Weightlifting tech + aerobic 3 rounds for completion @ easy effort: 20 single-unders 4 alternating slow Turkish get-up + windmill + Every :90 for 15:00 (10 sets): 1 snatch balance 1 overhead squat + 15:00 @ sustainable pace/effort: 16 calories – your choice bike/row/ski 12 alternating single-arm DB hang snatch, light 8 wall balls +

Partner AMRAP 10:00 dynamic mobility work – coach-led + AMRAP in 24:00 w/a partner: 8 toes-to-bar 12 alternating goblet box step-ups 200m run *partners alternate completed movements + bis/tris/abs of choice or easy walk cool-down

Hinge & press strength + triplet 3 rounds as warm-up: 7 pvc passthroughs 7 pvc good mornings 7 pvc squats – back or overhead + Every 2:00 for 14:00 (7 sets): 2-3 power clean or power snatch singles a few dips or :10-:30 top of dip support – your choice rings or bar again +