Weightlifting + triplet 3 rounds as warm-up: 10 pvc passthroughs 10 prisoner walking lunges 5 strict pull-ups or scap pull-ups + Every 2:30 for 15:00 (6 sets): 1 clean pull 1 squat clean OR 1 snatch pull 1 squat snatch + AMRAP in 12:00: 5 pull-ups 15 air squats 25 double-unders OR AMRAP in 12:00:

Rest!

Weightlifting + WG intervals 2-3 rounds as warm-up: 10 alternating toe touches from plank :05-:10/side single-arm hang from bar (or :10-:20 2-arm hang) 5 air squats w/alternating single-arm reach overhead + 12:00 to build to a challenging hang power snatch or hang power clean double + 5 sets for reps @ sustainable effort: :60 wall

Squat & upper pull strength + partner couplet 3 rounds as warm-up: 9 pvc passthroughs 6 pvc overhead squats, 2211 3 scap pull-ups + Every 3:00 for 15:00 (5 sets): 3 1 & 1/4 front squats 5-15 unbroken toes-to-bar – if you have less than 5 unbroken TTB, use this time to work on improving

Hinge & overhead strength + couplet 3 rounds as warm-up: 1 wall walk w/:05-:10 @ top 3/side single-leg prisoner good mornings 15-30 single-unders + Every 3:00 for 15:00 (5 sets): 1 power clean 2 split jerks *continued emphasis on improved positions & speed + For time w/10:00 cap: 30 ground-to-overhead, moderate 150 double-unders *can partition