10:00 dynamic mobility work – coach-led + AMRAP in 20:00 w/a partner: 5 toes-to-bar 10 burpees 200m run OR 5/3 burpee muscle-ups (ring or bar) 200m run *partners alternate completed rounds + easy walk cool-down or coach-led mobility

2 rounds as warm-up: :15-:30 relaxed hang from bar 5 pvc passthroughs 5 overhead squats w/pvc pipe or empty bar + Every 2:30 for 15:00 (6 sets): 1 power clean 1 hang power clean from just below the knees 1 hang power clean from anywhere above the knees + AMRAP in 7:00: 10 alternating DB

For completion as warm-up: 15m toe walk 15m heel walk 30m bear crawl 30m walking lunge 30 light band good mornings :30 relaxed hang from bar + Every :60 for 10:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech + 20:00 @ easy effort: :60 plank 200m jog 200m

3 rounds as warm-up: 10 alternating toe touch from plank each rep 10 light band pull-aparts 5 air squats w/alternating reach overhead + Every :60 for 30:00 (30 sets, 10 of each): min 1-10: 5-10 bent-over band rows OR strict pull-ups if you weren’t here for Monday min 11-20: 5 dual DB Z presses OR

3 rounds as warm-up: 5/side single-leg prisoner good mornings 5-10 scap push-ups + Every :60 for 12:00 (12 sets): 1 power snatch, light/moderate + For time w/12:00 cap: 30 calories – your choice row/bike/ski 30 sit-ups w/fingertips touching temples throughout 30 alternating single-arm DB power cleans, heavy 30 sit-ups w/fingertips touching temples throughout 30 calories