Weightlifting tech + MWG intervals + accessory 2 rounds as warm-up: 10 alternating dead bugs 10 alternating bird dogs 5 air squats w/alternating single-arm reach overhead + Every :60 for 12:00 (10 sets): 2-3 overhead squats or 2-3 hang squat snatches – light & really solid reps, treat as tech work + 5 sets for

Hinge & press strength + chipper 3 rounds as warm-up: 12 alternating DB snatches 6-12 push-ups :30 supine plank or table hold + Every 3:00 for 15:00 (5 sets): 3-6 snatch-grip deadlifts, 31X1 4-6 dual DB Z press + For time w/12:00 cap: 48 handstand push-ups or 12 wall walks 72 Russian kettlebell swings 144

Labor Day partner fun? 3 rounds as warm-up: 5 prisoner Kang squats 5-10 scap pull-ups + Every 2:30 for 15:00 (6 sets): 1 squat clean – build to a heavy final single 1-2 strict pull-ups (can load/assist as needed to make them unbroken) or tough ring rows + For time w/partner: P1: 50 pull-ups +

Partner things 10:00 dynamic mobility work – coach-led + For time w/a partner and 30:00 cap: 200/180/160 calories (MM/MF/FF) 120 burpees 2000m run *trade off calories every 20, burpees as desired, and runs every 400m + bis/tris/abs of choice or easy walk cool-down