Upper press strength + intervals + accessory 3 rounds as warm-up: 10 alternating toe touches from plank :30 supine plank or table hold 3 sub-maximal standing broad jumps + 12:00 to build to a moderate/tough close-grip bench press max + Every 4:00 for 16:00 (2 rounds of each): 1st: 16 ground-to-overhead, moderate up to 155/105

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): 3-5 back squats, 40X1 1 strict supinated pull-up – band-assist or load as needed to make all reps challenging + For time w/10:00 cap: 50 wall balls 25 pull-ups 50

Weightlifting & SA pressing strength + intervals 3 rounds as warm-up: 10 alternating dead bugs 10 alternating bird dogs 10 alternating DB snatches, light + Every 3:00 for 15:00 (5 sets): 3 power clean singles, moderate/tough 6/side single-arm standing KB/DB shoulder press + 3 rounds for reps: :60 single-arm DB hang clean & jerk –

Weightlifting tech + aerobic stuff 3 rounds easy: 5 pvc overhead squats 5 pvc snatch balances 10 alternating toes touches from plank + Every :90 for 15:00 (10 sets): 1 snatch 1 hang snatch from just below the knees 1 hang snacth from anywhere above the knees *your choice power/full for all reps + 2

Murph-y things! 10:00 dynamic mobility work – coach-led + AMRAP in 30:00 w/a partner: 5 pull-ups 10 push-ups 15 air squats *partners run 800m together @ 00:00 & 15:00 on the clock *partners trade off completed rounds of the in-gym work + bis/tris/abs of choice or easy walk cool-down