SL & SA strength + chipper w/rest + accessory 3 rounds as warm-up: :30 supine plank or table hold 10 alternating toe touches from plank 3 standing broad jumps – sub-maximal w/soft landing + Every 3:00 for 12:00 (4 sets): 6-8/side rear foot elevated split squats, 30X0 6-8/side 3-point DB rows, 10X0 + For time:

Weightlifting tech + chippers 3 rounds as warm-up: 10 alternating dead bugs 10 alternating bird dogs 10 alternating DB snatches, light + Every 2:00 for 16:00 (8 sets): 1 clean & split jerk *emphasis on solid jerk tech, keep loads moderate + For time w/8:00 cap: 30 power cleans, light/moderate up to 135/95 30 bar-facing

Squat & upper pull strength + intervals 3 rounds as warm-up: 5 prisoner Kang squats 5-10 scap pull-ups + Every 3:00 for 15:00 (5 sets): 5 back squats, 22X1 1 strict pronated pull-up, as tough as possible + 5 rounds for reps: 2:00 of [4 toes-to-bar + 8 calories + 16 double-unders] :60 rest *pick

Partner stuff that could possibly help you prepare for Murph 10:00 dynamic mobility work – coach-led + AMRAP in 30:00: station 1: 200m run station 2: 15 calories station 3: 10 alternating DB snatches + 5 burpees w/lateral hop over the DB *partners trade off completed stations + bis/tris/abs of choice or easy walk cool-down

Squat & upper pull strength + choose your own adventure 3 rounds as warm-up: :30 relaxed hang from bar 8 pvc good mornings 8 pvc overhead squats + Every 3:00 for 15:00 (5 sets): 3 front squats, 22X1 8-12 alternating DB rows from plank + For time w/10:00 cap: 40 pull-ups 80 wall balls 120