Long partner AMRAP + accessory 3 rounds as warm-up: :30 supine plank or table hold 10 alternating toe touches from plank 10 light alternating DB snatches + AMRAP in 36:00 w/partner: 2 wall walks 4 deadlifts, up to 225/155 12 calories – your choice bike/row/ski *partners alternate completed rounds + 3-5 sets: :15/side plank 12-15

Single-leg & upper pull strength + AMRAP 2 rounds as warm-up: 5 V ups 10 push-ups 15 air squats + Every 3:00 for 15:00 (5 sets of each): 6 alternating reverse barbell lunges – your choice front/back 6 strict pronated pull-ups – band-assist as needed to get to 6 unbroken each set! + AMRAP in

Weightlifting + chipper 3 rounds as warm-up: 10 alternating dead bugs 10 alternating bird dogs 10 prisoner walking lunges + Every :90 for 15:00 (10 sets): 1 power clean 1 shoulder to overhead + For time w/10:00 cap: 50 single-arm DB snatches 50 single-arm DB hang clean to overhead 10 shuttle runs (1 = 25′

Partner things! 10:00 dynamic mobility work – coach-led + AMRAP in 24:00 w/a partner: [6 dual DB thrusters + 6 pull-ups] 4 shuttle runs (1 = 25′ over & back] 14/12 calories *partners trade off completed movements (thrusters and pull-ups count as 1 movement) throughout + bis/tris/abs of choice or easy walk cool-down

Weightlifting tech/strength + a little sprint chipper 3 rounds as warm-up: 8 pvc passthroughs 8 pvc good mornings 8 push-ups + Every 2:00 for 16:00 (8 sets): 1 power snatch 1 hang power snatch from just below the knees 1 hang power snatch from just below the kees + For time: 30 power cleans, light