Partner triplet 10:00 dynamic mobility work – coach-led + AMRAP in 24:00 w/a partner: 8 pull-ups 10 single-arm DB thrusters, light/moderate up to 50/35 14/12 calories *partners trade off completed movements throughout + bis/tris/abs of choice or easy walk cool-down

Weightlifting tech/strength + couplet 3 rounds as warm-up: 8 pvc passthroughs 8 pvc good mornings 8 push-ups + Every 2:30 for 15:00 (6 sets): 1 power snatch 1 hang power snatch from just below the knees 1 hang power snatch from just below the kees + 3 rounds for time w/9:00 cap: 15 power cleans,

Gymnastics skills + cyclical/carries/crawls For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges :60 relaxed hang from bar :60 plank + Every :60 for 15:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech 3rd: jump rope tech + 20:00 @ easily sustainable effort: 2 wall

WGM intervals + accessory 3 rounds as warm-up: :30 supine plank or table hold 10 alternating toe touches from plank 10 Russian kettlebell swings + Every 5:00 for 30:00 (6 sets): 10 tough walking lunges – any variation (DB/KB/bag/ball/barbell) 10 toes-to-bar or 5 bar muscle-ups 400m row or ski/bike equivalent *high effort throughout while still

Hinge & upper press strength + AMRAP 3 rounds as warm-up: 10 alternating dead bugs 10 alternating bird dogs 10 prisoner walking lunges + Every 3:00 for 15:00 (5 sets of each): 5 snatch-grip deadlifts, 31X1 10 dual DB Z presses, 11X1 + AMRAP in 10:00: 15 dual DB hang power cleans 15/12 calories –