Push press max + EMOM + accessory 3 rounds as warm-up: 10 alternating toe touches from plank 5/side kettlebell suitcase deadlift + 10:00 to build to a push press max + Every :60 for 15:00 (5 sets of each): 1st: 15 Russian kettlebell swings 2nd: 5-15 handstand push-ups or perfect push-ups or 1-3 wall walks

Back squat & pull strength + triplet 3 rounds as warm-up: 5 scap pull-ups 10 pvc passthroughs 5 pvc overhead squats w/pause in the hole + Every 3:00 for 15:00 (5 sets): 3 1 & 1/4 back squats 3 unbroken strict pronated pull-up – weight/assist as needed (heavier/less-assisted than last week) + AMRAP in 10:00:

Partner run/snatch + row/burpee 10:00 dynamic mobility work – coach-led + For time w/partner w/30:00 cap: 3 rounds of [800m run + 40 alternating DB snatches] + 3:00 rest + 1000m row 100 burpees over the rower *partners trade off all work as desired + bis/tris/abs of choice or easy walk cool-down

Weightlifting tech + pull/squat 2 rounds as warm-up: 10 pvc passthroughs 10 pvc overhead squats 10 pvc good mornings :30 relaxed hang from bar + Every :90 for 15:00 (10 sets): 1 solid squat clean & jerk (any variation) or 1 soliid squat snatch + AMRAP in 10:00: 10 row calories 10 wall balls 10

Skill + aerobic recovery For completion as warm-up: 15m toe walk 15m heel walk 15m bear crawl 10-20 hollow arch swings (baby kips) :30 hollow rock :30 arrested superman + Every :60 for 10:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech + 20:00 @ continuous, sustainable effort: 4