Weightlifting + chipper + 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 + 5 sets: :60 of [3 front squats or overhead squats from the ground + max in remaining time pull-ups, CTB pull-ups, toes-to-bar, or muscle-ups] 2:00

3 rounds as warm-up: 10 alternating dead bugs 25′ bear craw 25′ prisoner walking lunges + 15:00 to build to a tough (max?) set of 1 clean-grip deadlift + 1 power clean + 1 shoulder-to-overhead + For time w/12:00 cap: 24 deadlifts, moderate up to 255/155 8 wall walks or 12 mat lengths handstand walk

Squat & upper pull strength + interval AMRAPs 3 rounds as warm-up: 5 prisoner Kang squats 5-10 scap pull-ups + Every 3:00 for 15:00 (5 sets): 5 1 & 1/4 back squats 3 strict pronated pull-ups – add load or assist as needed to make all sets tough + 3 sets for reps: 3:00 of

Hit up a little free yoga @ Summit Park?

Partner chipper 10:00 dynamic mobility work – coach-led + For time: 200′ bear crawl (4 x 25′ out & back) 40 deadlifts, light up to 185/125 60 dual DB shoulder-to-overhead, moderate/tough – sets of 10 shoulder challenging 80 deadlifts 100 bar-facing burpees 1200m row *trade off all work as desired w/only 1 partner working at