Squat & pull strength + couplets 3 rounds as warm-up: 10 prisoner walking lunges 5 slow scap push-ups 5 scap pull-ups + Every 3:00 for 15:00 (5 sets): 3 overhead squats 3 strict supinated pull-ups – weight/assist as needed to make triples challenging but unbroken + For time w/10:00 cap: 3 rounds of [10 toes-to-bar

Hinge & press strength + chipper 3 rounds as warm-up: 10 prisoner walking lunges 5 scap pull-ups :30 handstand hold or plank + Every :90 for 15:00 (5 sets of each): 1st: 5 clean-grip deadlifts, 31X1 2nd: 5 dual DB bench press or floor press, 4010 + For time w/10:00 cap): 400m row (or equivalent

Weightlifting tech + aerobic recovery 3 rounds @ easy effort: 4 alternating slow Turkish get-up + windmill :30 hollow hold + Every :90 for 15:00 (10 sets): 2 push jerks 1 split jerk + 3 rounds for completion @ moderate effort: 2:00 row 2:00 bike 2:00 of [20 single-unders + 10 light Russian kettlebell swings

Partner things 10:00 dynamic mobility work – coach-led + For time w/partner w/24:00 cap: 800m run + 3 rounds: 30 dual DB squat cleans 40 toes-to-bar 50 calories – your choice *run is performed together, once that is completed trade off all in-gym work as desired with only 1 partner working at a time +

Hinge & press strength + 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 hang power cleans from anywhere above the knees 6 dual DB Z presses + AMRAP in 8:00: 8 T hand-release push-ups 16 Russian