Hinge/press EMOM + hinge/press chipper 3 rounds as warm-up: 10 alternating single-leg prisoner good mornings 5 table hold to L-sits + Every :60 for 24:00 (6 sets of each): 1st: 2-3 deadlifts – touch-and-go if smooth 2nd: :30 bike/row/ski easy 3rd: 3-12 strict handstand push-ups or T hand-release push-ups or 1-3 mat lengths handstand walk

Squat & pull strength + AMRAP 3 rounds as warm-up: 5 scap pull-ups 4 goblet squat curl to halo 3 table hold to L-sits + Every :90 for 15:00 (5 sets of each) 1st: 3 squat clean singles 2nd: 3 weighted strict pronated pull-ups + AMRAP in 9:00: 12 alternating DB rows from plank 12

rest!

Squat & pull strength + couplet 2 rounds as warm-up: 10 pvc passthroughs 10 pvc good mornings 10 pvc squats – back or overhead + Every 3:00 for 15:00 (5 sets): 5 back squats, 30X1 5 dual KB or DB bent-over rows + For time w/7:00 cap: 45 wall balls 45 toes-to-bar 45 wall balls