Weightlifting + chipper 3 rounds as warm-up: 10 alternating dead bugs 10 alternating bird dogs 10 prisoner walking lunges + Every 2:30 for 15:00 (6 sets): 2 ground-to-overhead singles – your choice snatch or clean & jerk (or 1 snatch + 1 clean & jerk) + For time w/12:00 cap: 500/450m row (or equivalent ski/bike)

Squat & upper pull strength/endurance + intervals 3 rounds as warm-up: 5 prisoner Kang squats 5-10 scap pull-ups + Every 3:00 for 15:00 (5 sets): 10 back squats, light & smooth 10 strict pronated pull-ups – use band assistance as needed to ensure 10 unbroken quality reps + For time w/10:00 cap: 80 double-unders 20

Weightlifting tech + aerobic/carries/crawls 3 rounds for completion @ easy effort: 30 single-unders 1/side Turkish get-up + Every :90 for 12:00 (8 sets): 1 snatch balance 2 overhead squats + 20:00 @ sustainable pace/effort: 400m run or equivalent :60 hang from bar :60 wall sit :60 plank + bis/tris!

Partner chipper 10:00 dynamic mobility work – coach-led + For time w/a partner w/30:00 cap: 1000m row or equivalent ski/bike 100 bar-facing burpees 1000m row 100 power cleans, moderate up to 135/85 1000m row *partners trade off all work as desired with only 1 working at a time + bis/tris/abs of choice or easy walk

Squat & upper pull strength + couplet 3 rounds as warm-up: :30 relaxed hang from bar or 5 strict pull-ups 10 pvc good mornings 5 pvc overhead squats w/:03 pause in the hole of each (or a couple Sotts presses) + Every 3:00 for 15:00 (5 sets): 3-2-1-1-1 front squats 6/side 3-point DB rows +