Partner stuff 10:00 dynamic mobility work – coach-led + AMRAP in 24:00 w/a partner: 800m run 60 air squats 40 pull-ups *partners trade off every 200m run, 15 air squats, and 10 pull-ups + bis/tris/abs of choice or easy walk cool-down

Pull strength + press/hinge couplet 3 rounds as warm-up: 10 pvc passthroughs 10 prisoner walking lunges 10 alternating toe touches from plank + Every 2:30 for 15:00 (6 sets): 3 clean-grip deadlifts, 31X1 OR 3 snatch-grip deadlifts, 31X1 + 3 roudns for time w/10:00 cap: 25 bar-facing urpees 25 moderate/tough kettlebell swings OR 2-4-6-8-10-12 for

Skill + aerobic recovery For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 15m bear crawl 10-20 alternating KB/DB pull throughs 10-20 hollow arch swings (baby kips) + Every :60 for 12:00 (4 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech 3rd: jump rope practice –

WGWMW intervals 3 rounds as warm-up: 10 alternating toe touches from plank :05-:10/side single-arm hang from bar (or :10-:20 2-arm hang) 5 air squats w/alternating single-arm reach overhead + Every 5:00 for 30:00 (6 sets): 1 hang squat clean or 1 hang squat snatch max (-1) ubnroken strict pull-ups (band-assist to ensure at least 5

Hinge & overhead strength + partner couplet 3 rounds as warm-up: 15-30 single- or double-unders 10 alternating single-leg prisoner good mornings 2-3 wall walks + Every 2:00 for 14:00 (7 sets): 1 power clean 1 push press + For time w/a partner: 1000m run 100 DB snatches, heavy! *partners trade off every 200m & 20