Weightlifting tech & upper pulling strength + AMRAP + accessory 3 rounds as warm-up: :30 supine plank or table hold 10 alternating toe touches from plank 5 goblet squat curl to halo + Every 3:00 for 15:00 (5 sets of each): 4-5 hang squat snatch or hang squat clean, light & smooth 8-10 Australian CTB

Upper press & single-leg hinge strength + couplet 3 rounds as warm-up: 10 alternating dead bugs 10 alternating bird dogs 10 prisoner walking lunges + Every 3:00 for 15:00 (5 sets of each): 5 close-grip bench press (12-14″ between hands) 5/side single-arm single-leg DB/KB Romanian deadlifts, 3011 + AMRAP in 8:00: 12 calories 2 wall

Squat & upper pull strength + chipper 3 rounds as warm-up: 3 burpee pull-ups 9 pvc overhead squats + Every 3:00 for 15:00 (5 sets of each): 3 front squats, 20X1 3 strict supinated pull-ups – band-assist or load as needed to make 5 unbroken challenging + For time w/10:00 cap: 45 pull-ups 60 wall

Ooooooooohhh geez 5:00 dynamic mobility work – coach-led + 3 sets: 3 burpees w/lateral hop over DB 3 single-arm DB hang clean to overhead 6 walking lunges + 25.1! + abs/bis/tris/mobility?

Pre-Open full body strength + sprint 3 rounds as warm-up: :30 relaxed hang from bar 8 pvc good mornings 8 pvc overhead squats + Every 3:00 for 12:00 (4 sets): 5 back squats 5-10/side 3-point DB rows + Every 3:00 for 12:00 (4 sets): 5 snatch-grip deadlifts, moderate & smooth :10-:30 L-sit + For time: