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 :90 for 15:00 (10 sets): 1 power clean or power snatch 1 hang power clean or hang power snatch from anywhere above the knees *light/moderate loads that

SL & static pull strength + AMRAPs 3 rounds as warm-up: 5 prisoner Kang squats 5-10 scap pull-ups + Every 3:00 for 15:00 (5 sets): 10 alternating barbell on back reverse lunges :10-:30 chin-over bar hold or a few muscle-ups + For total reps: 5:00 of [9 toes-to-bar + 15 wall balls] 2:00 rest 5:00

Hinge & press strength + ascending triplet 3 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): 2-4 snatch-grip deadlifts, 31X1 4-8 dual DB Z press + For time w/10:00 cap: 1 power clean 1 wall walk 10 double-unders 2/2/20

Weightlifting tech + aerobic 3 rounds easy: 5 pvc passthroughs 5 pvc overhead squats 5 pvc snatch balances 10 alternating toes touches from plank + Every :60 for 15:00 (15 sets): 1 power clean & split jerk *light loads w/emphasis on improving jerk tech + AMRAP in 15:00: 20 double-unders 150m row or ski erg

Partner stuff 10:00 dynamic mobility work – coach-led + AMRAP in 24:00 w/a partner: 20 pull-ups 20 calories – your choice row/bike/ski 200m run 20/40/400m 20/60/600m and so on, adding 20 calories & 200m each round but keeping the pull-ups @ 20 throughout *split all work as desired w/only 1 partner working at a time