Weightlifting & scap strength + couplets + accessory 2 rounds as warm-up: 10 alternating dead bugs 10 alternating bird dogs 5 goblet squat curl to halo + Every 2:30 for 15:00 (6 sets): 2 overhead squats :30 relaxed hang from bar or :10-:20 chin-over-bar hold + For total time: 21 toes-to-bar 27/21 calories 2:00 rest

Hinge & press strength + chipper 3 rounds as warm-up: 10 alternating toe touches from plank 15 Russian kettlebell swings + Every 2:30 for 15:00 (6 sets): 1 clean-grip deadlift 4-6 dual DB/KB Z presses + For time w/10:00 cap: 15 power cleans, light up to 135/85 300m row 9 wall walks 300m row 15

Squat & upper 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 + 1 thruster + 1 front squat 3 strict supinated pull-ups – weight or band-assist as needed to make them challenging & unbroken + For time w/7:00

Weightlifting tech & other things 3 rounds easy: 5 pvc overhead squats 5 pvc snatch balances 10 alternating toes touches from plank + Every :60 for 10:00 (10 sets): 1 hang snatch from just above the knees, light & snappy! + 20:00 @ easy effort: 150′ sand bag, med ball, or dual KB front rack

Parnter stuff 10:00 dynamic mobility work – coach-led + AMRAP in 25:00 w/a partner: 15/12 calories 200m run [12 alternating DB snatches + 8 burpees] *partners alternate completed movements throughout + bis/tris/abs of choice or easy walk cool-down