Skill + easy aerobic movement For completion as warm-up: 15m walking lunges 15m toe walk 15m heel walk 5/side quadruped thoracic rotations :30 relaxed hang from bar + Every :60 for 15:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech 3rd: jump rope tech (doubles, backward, triples) *move on

Pull/squat/cal intervals + accessory work 2 rounds as warm-up: :30 hang from bar 10 alternating toe touches from plank 5 prisoner Kang squats + 5:00 to build to a moderate squat clean or squat snatch single for the day – nothing maximal, just want the bar to feel lighter during the next piece… + 5

Hinge & press strength + press/jump/hinge EMOM 3 rounds as warm-up: 5 strict pull-ups or 5 scap pull-ups 5 scap push-ups 10 Russian kettlebell swings + Every :90 for 15:00 (5 sets of each): 1st: 4-6 clean-grip deadlifts, 40X1 – so touch-and-go 2nd: 4-6 dual DB floor presses, 40X1 + Every :90 for 15:00 (5

Squat & pull strength + TTB/squat couplet 3 rounds as warm-up: 5 air squats w/alternating single-arm reach overhead 10 alternating toe touches from plank :10-:20 relaxed hang from bar + Every :90 for 15:00 (5 sets of each): 1st: 1 front squat, 30X1 – building to heavy 2nd: 2-3 strict pull-ups – band assist, CTB,

Partner push/snatch/DU 10:00 dynamic mobility work – coach-led + 20 rounds for time w/a partner w/25:00 cap 5 handstand push-ups or T hand-release push-ups 10 alternating DB snatches 20 double-unders *partners alternate completed rounds so that each completes 10 + bis/tris/abs of choice or easy walk cool-down