Weightlifting tech & other things 3 rounds easy: 10 pvc passthroughs 5 pvc overhead squats 10 alternating toes-to-touches from plank + Every :60 for 10:00 (10 sets): 1 hang clean pull from just above the knees 1 hang clean from just above the knees 1 jerk + 3 sets: 3:00 bike/row/ski :60 plank on ground

Partner stuff 10:00 dynamic mobility work – coach-led + AMRAP in 25:00 w/a parter: 10 ring muscle-ups or 25 CTB pull-ups or 25 pull-ups 50 wall balls 25 row calories 100 double-unders *partners trade off all work as desired w/only 1 working at a time + bis/tris/abs of choice or easy walk cool-down

Hinge strength + couplet 2 rounds as warm-up: 10 pvc passthroughs 10 pvc good mornings 10 pvc squats – back or overhead + Every 2:30 for 15:00 (6 sets): 5 clean-grip deadlifts, moderate & solid + For time w/9:00 cap: 15-21-27 dual DB hang power cleans 27-21-15 dual DB shoulder-to-overhead *so 15/27, 21/21, 27/15 +

Gymnastics tech + aerobic For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 15m bear crawl :30-:60 relaxed 2-arm hang from bar + Every :60 for 15:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech 3rd: jump rope tech + For completion @ moderate effort:

Weightlifting + intervals + accessory 2 rounds as warm-up: 10 slow alternating bird dogs 10 slow alternating dead bugs 5 air squats w/alternating single-arm reach overhead + Every :60 for 10:00 (10 sets): 1 light/moderate overhead squat (full snatch counts) 2-6 toes-to-bar + 5 sets for reps: 2:00 of [40′ (20′ out & back) DB