Weightlifting testing + intervals 3 rounds as warm-up: 10 alternating dead bugs 10 alternating bird dogs 10 prisoner walking lunges + 15:00 to build to a power clean max + 3 sets for total reps: 3:00 of [2 power cleans @ 85-90% of today’s best single + 2 wall walks + 20 double-unders] :60 rest

Weightlifting tech + aerobic 3 rounds easy: 5 pvc passthroughs 5 pvc overhead squats 5 pvc snatch balances 10 alternating toes touches from plank + Every 2:00 for 12:00 (6 sets): 3 clean-grip deadlifts 2 hang power cleans 1 split jerk *light/moderate loads w/continued emphasis on improving jerk tech + 20:00 @ moderate effort: :60

Partner chipper! 10:00 dynamic mobility work – coach-led + For time w/a 25:00 cap: 1500m row or 1500m ski erg or 3000m bike erg 150′ goblet walking lunges (3 x 25′ out & back) 50 pull-ups 150′ goblet walking lunges 50 pull-ups 150′ goblet walking lunges 1500m row or 1500m ski erg or 3000m bike

Hinge & press strength + triplet 3 rounds as warm-up: 6 pvc passthroughs 6 pvc good mornings 6 pvc squats – back or overhead + Every 3:00 for 15:00 (5 sets): 5-4-3-2-1 clean-grip deadlifts, 31X1 2-3 wall walks or 2-3 mat lengths handstanding walk or 6-9 strict handstand push-ups + For time w/10:00 cap: 30

Gymnastics skill + aerobic/carries For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 15m bear crawl 15m crab walk :30 hollow hold :60 relaxed hang from bar :30 handstand hold or :60 plank + Every :60 for 15:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull