3 sets as warm-up: 7 scap pull-ups 5 prisoner Kang squats 3 inchworms Every :60 for 14:00 (7 sets of each): 1st: 1 hang squat clean or hang squat snatch, build to moderate/tough as prep for the AMRAP 2nd: 1-2 strict pull-ups (band-assist/weight as needed to make tough) OR 1 bar or ring muscle-up +

For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 15m bear crawl 15m crab walk 15m duck walk Every :60 for 10:00 (5 sets of each): 1st: 10 controlled kips (hollow-to-arch) 2nd: :15-:30 freestanding handstand hold or tripod headstand hold or handstand walk practice + 20:00 @ 65-76% effort – steady

3 rounds as warm-up: :30 relaxed hang from bar 5/side single-leg prisoner good mornings 1 slow & controlled wall walk 10:00 ground-to-overhead prep + For time w/5:00 cap: 30 ground-to-overhead, up to 135/95 – goal is completion of the 30 reps in under the cap, adjust loading accordingly + Every :60 for 12:00 (3 sets

2 rounds as warm-up: 15m slow crawl forward 15m slow crawl backward 5 prisoner good mornings, 3030 5 prisoner air squats, 3030 Every 3:00 for 3 sets: 3 back squats – moderate & perfect for all sets/reps, final set can be tough as long as positions are spot on, get in a bit of scap

3 rounds easy: 10 band passthroughs 5 prisoner good mornings, slow & controlled 3 inchworms Every :90 for 12:00 (4 sets of each): 1st: 1 halting snatch-grip deadlift w/:01 pauses just below the knees on the way up & down each rep, :01 reset between reps (so no touch-and-go) 2nd: 4-6 standing DB shoulders presses,