3 rounds as warm-up w/empty bar: 5-7 bent-over rows 5-7 hang power cleans 5-7 front squats 5-7 shoulder-to-overhead + Every 4:00 for 24:00 (6 sets): 2 front squats (can go from rack) or 2 touch-and-go squat cleans .3 mile bike or 200m row or 200m ski erg @ 90-95% effort (save something for the intervals)

3 rounds as warm-up: :30 relaxed hang from bar 5/side KB suitcase deadlilfts, slow 10 goblet squats + Every :90 for 15:00 (5 sets of each): 1st: 1 halting clean-grip deadlift (:02 pauses just below the knees on the way up & down) 2nd: 4-6 DB floor presses + 21-15-9 for time: Power cleans, 135/95

2 rounds as warm-up: :30 hang from bar 20 light Russian kettelbell swings 5 goblet squat curl to halo + Every :90 for 15:00 (5 sets of each): 1st: 3 1 & 1/4 front squats 2nd: 1-2 strict pull-ups, weight or band-assist to ensure solid sets withing that range (more weight or less assistance than

10:00 dynamic mobility work – coach-led + AMRAP in 25:00 w/a partner: Calories – off every 2:30 for 10 alternating DB snatches + 10 burpees *only 1 partner works at a time + bis/tris/abs of choice or easy walk cool-down

3 rounds as warm-up: 5 pvc passthroughs 5 pvc overhead squats 5 pvc good mornings + Every 2:30 for 15:00 (6 sets): 1 snatch OR 1 clean *full or power + AMRAP in 10:00: 10 toes-to-bar or pull-ups (your choice) 200m run OR same warm-up + AMRAP in 15:00: Muscle-ups (ring or bar), run 400m