Squat & upper pull strength + pull/squat couplet 2 rounds as warm-up: 10 pvc passthroughs 10 pvc overhead squats 10 pvc good mornings 5-10 scap pull-ups + Every :90 for 15:00 (5 sets of each): 1st: 2-2-1-1-1 front squats, 20X1 2nd: 2-3/side 3-point DB rows – heavy! + 3 rounds for time w/9:00 cap: 15

Skill + easy(-ish) aerobic For completion as warm-up: 15m toe walk 15m heel walk 15m bear crawl 10 air squats w/alternating single–arm reach overhead) 10-20 hollow arch swings (baby kips) 3/direction hollow arch rolls + Every :60 for 15:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech 3rd: jump

Hinge/push/cyclical repeats + accessory work 3 rounds as warm-up: :30 hang from bar 5 prisoner Kang squats + 5:00-10:00 movement prep + For load every 4:00 for 5 sets: 1 power clean 10-15 solid push-ups, 5-10 strict ring dips or strict handstand push-ups, or 2-4 mat lengths handstand walk 1 power clean 200m row or

Back squat & pull strength + mixed modal 2 rounds as warm-up: 3 wall walks 10 band pull-aparts 20 walking lunge steps + Every 2:30 for 15:00 (6 sets): 1 back squat, 40X1 2-3 weighted strict pronated pull-ups + 10:00 @ high but sustainable effort: 18 toes-to-bar 30 wall balls 84 double-unders OR For time

Hinge & unilateral strength + chipper AMRAP 3 rounds as warm-up: 5 hanging knee raises w/short pause @ top 5 slow push-ups 5 slow prisoner Kang squats + Every :90 for 15:00 (5 sets of each): 1st: 2-3 moderate snatch-grip deadlifts, 3111 2nd: 4-6 alternating DB shoulder presses + AMRAP in 10:00: 100 calories or