Squat/pull-up/cal AMRAP + accessory work 2 rounds as warm-up: :30 hang from bar 10 alternating toe touches from plank 5 prisoner Kang squats + 5:00 to clean & front squat prep + 5 sets for load/completion: :60 to complete 5 unboken front squats from the ground :60 strict pull-ups :60 calories @ moderate effort- your

Hinge & press strength + mixed modal 3 rounds as warm-up: 10 alternating toe touches from plank 5 YTWs 5 prisoner Kang squats + Every :90 for 15:00 (5 sets of each): 1st: 2-3 moderate clean-grip deadlift 2nd: 3-6 dual DB floor press *both movements slow/controlled throughout + 12:00 @ 85% effort – sustainable throughout

Weightlifting tech + squat/pull/run chipper 3 rounds as warm-up: 2 plank walk-outs 3 KB goblet squat curl to halo 40 single-unders + Every 2:30 for 15:00 (6 sets): 1 squat snatch or 1 overhead squat *keep everything moderate & solid, get in :15-:30 relaxed hang during rest + For time w/10:00 cap: 50 wall balls

Partner cal/burpee/swing 10:00 dynamic mobility work – coach-led + For time w/a partner w30:00 cap: 100 calories or 1200m run – your choice 75 burpees 150 kettlebell swings 75 burpees 100 calories or 1200m run – your choice, can different than the first if running for either *partners split all work as desired w/only 1

Squat & upper pull strength + pull/single-leg couplet 2 rounds as warm-up: 10 pvc passthroughs 10 pvc overhead squats 10 pvc good mornings :30 relaxed hang from bar + Every :90 for 15:00 (5 sets of each): 1st: 3-5 front squats, 20X1 2nd: 3-5/side 3-point DB rows + For time w/9:00 cap: 15-12-9-6-3 strict pull-ups