2 rounds easy: 3 x (1 PVC passthrough + 1 PVC overhead squat @ 5511) 15 very light band pull-aparts :30 hollow rock Every 2:30 for 15:00 (6 sets): 5 back squats, 22X1 – moderate & perfect for all sets/reps, final set can be tough as long as tempo & positions are spot on +

3 rounds as warm-up: 15m bear crawl 15m walking lunges 5 slow pvc passthroughs Every 3:00 for 5 sets: 3 deadlifts 2 hang power cleans 1 shoulder-to-overhead + 3 sets: 2:00 of (15 burpees + row calories in remaining time) 2:00 rest *score is your lowest calories in any round + 5:00-10:00 coach-led mobility Post

Dynamic mobility work – coach-led AMRAP in 18:00 w/a partner: 6 toes-to-bar or 6 pull-ups or 2 bar muscle-ups – your choice, but stick to the same movement throughout the entire 18:00 9 hand-release push-ups 12 KB goblet squats *partners trade off completed movements (not rounds) and must tag at each transition + optional abs/bis/tris

3 sets as warm-up: 3 pvc passthroughs 3 pvc overhead squats, 2220 10 alternating toe touches from plank 30 single-unders Every :90 for 15:00 (5 sets of each): 1st: 1 power clean + 1 shoulder press + 1 push press + 1 split jerk 2nd: 1-2 strict weighted supinated pull-ups OR 2 pull-up negatives w/:05-:10

For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 15m bear crawl 15m crab walk 15m duck walk 10:00 to find a heavy 60m/side single-arm DB overhead carry (down & back the rig twice, no putting down the DB) + 20:00 @ 65-75% effort – nice & steady: 15m bear crawl