Partner chipper 10:00 dynamic mobility work – coach-led + For time w/a partner w/24:00 cap: 240 calories – your choice row/bike/ski *begin every 3:00 (including the start) w/24 wall balls + 12 pull-ups *partners trade off all work as desired with only 1 working at a time + bis/tris/abs of choice or easy walk cool-down

Weightlifting tech/strength + couplet 3 rounds as warm-up: 8 pvc passthroughs 8 pvc good mornings 8 push-ups + Every 2:30 for 15:00 (6 sets): 1 snatch-grip deadlift 1 power snatch 1 hang power snatch from just below the knees + For time w/9:00 cap: 30 power cleans, up to 135/85 30 bar-facing burpees OR For

WGM intervals + accessory 3 rounds as warm-up: :30 supine plank or table hold 10 alternating toe touches from plank 10 Russian kettlebell swings + Every 5:00 for 30:00 (6 sets): 3 front squats from the ground 9 toes-to-bar 300m run or equivalent rows/ski/bike *goal is tough/heavy work on the barbell, smooth gymnastics, and a

Weightlifting strength + AMRAP 3 rounds as warm-up: 10 alternating dead bugs 10 alternating bird dogs 10 prisoner walking lunges + 15:00 to build to a heavy complex of 1 deadlift + 1 power clean + 1 shoulder-to-overhead + AMRAP in 10:00: 5 dual DB hang clean to overhead 500′ shuttle run (10 x 25′

Squat & upper pull strength + chipper 2 rounds as warm-up: 5 pull-ups 10 push-ups 15 air squats + 15:00 to build to both a heavy back single and weighted pull-ups max + For time w/12:00 cap: 100 dual DB or sand sand bag walking lunge steps 100/80 calories + 5:00-10:00 coach-led mobility