WGM repeats 3 rounds as warm-up: 10 alternating toe touches from plank 10 alternating prisoner tall kneeling to standing 2 standing broad jumps – sub-max, but build in effort as you go + 6 sets: 3:00 of [5 overhead squats or fronts squats (from the ground, full-depth snatch or clean counts) + 400m run (or

Hinge & press strength + couplet 3 rounds as warm-up: 10 prisoner walking lunges 5 burpee toes-to-bar + Every :90 for 15:00 (5 sets): 1st: 3 power cleans 2nd: 3-5 dual DB shoulder press – your choice standing/seated/Z + For time w/7:00 cap: 30 ground-to-overhead any way, up to 185/125 OR For time w/7:00 cap:

Weightlifting skill + aerobic + accessory 10:00 @ very easy effort: :30 wall sit :30 hollow hold 30 single-unders :30 Sorensen hold or superman hold + Every :90 for 15:00 (10 sets): 1 tall clean or tall snatch w/pause in the hole 1 tall clean or tall snatch (no pause in the hole) + 10:00

Partner chipper 10:00 dynamic mobility work – coach-led + For time w/30:00 cap: 1.5 mile run 100 toes-to-bar 100 push-ups 200 wall balls 100 push-ups *trade off as desired w/only 1 partner working at a time + bis/tris/abs of choice or easy walk cool-down

Hinge & press + couplet 3 rounds as warm-up: 10 pvc passthroughs 8 pvc good mornings 6 pvc squats – back or overhead + Every 3:00 for 15:00 (5 sets): 3 snatch-grip deadlifts, 31X1 3 wall walks + AMRAP in 6:00: 3 power cleans, moderate/tough 3 bar-facing burpees + 5:00-10:00 coach-led mobility