Single-leg & upper pull strength + AMRAP 2 rounds as warm-up: 5 toes-to-bar 10 push-ups 15 air squats + Every 3:00 for 15:00 (5 sets of each): 5 overhead squats or front squats, 30X1 5 strict pronated pull-ups – band-assist or load as needed to make 5 unbroken challenging + AMRAP in 7:00: 2 alternating

Weightlifting strength + chipper 3 rounds as warm-up: 10 alternating dead bugs 10 alternating bird dogs 10 prisoner walking lunges + Every :90 for 15:00 (10 sets): sets 1-5: 1 power clean to overhead sets 6-10: 1 power clean + For time w/10:00 cap: 50 single-arm DB snatches, moderate 50 burpees w/lateral hop over the

Partner AMRAP 10:00 dynamic mobility work – coach-led + AMRAP in 30:00 w/a partner: 4 dual DB squat cleans 6 pull-ups 200′ shuttle run *partners trade off completed rounds + bis/tris/abs of choice or easy walk cool-down

Weightlifting tech/strength + a little “sprint” chipper 3 rounds as warm-up: 8 pvc passthroughs 8 pvc good mornings 8 push-ups + Every 2:00 for 16:00 (8 sets): 1 hang power snatch from anywhere above the knees 1 hang power snatch from just below the knees 1 power snatch *perform as an unbroken complex (though you

Gymnastics skill + aerobic/crawls/carries For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges :60 relaxed hang from bar :60 plank + Every :60 for 15:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech 3rd: jump rope tech + 20:00 @ easily sustainable effort: 12 alternating