Squat & pull strength + WB/pull couplets 2 rounds as warm-up: 5 prisoner Kang squats 5 scap pull-ups 10 alternating toe touches from plank + Every :90 for 15:00 (5 sets of each): 1st: 1 front or back squat – your choice 2nd: 1 weighted strict pull-up OR :05-:15 chin-over-bar hold + For total reps:

10:00 dynamic mobility work – coach-led + AMRAP in 20:00: 4 wall walks or 36′ handstand walk (3 mats lengths out & back) 16 alternating DB power cleans, moderate/tough 400m row or 800m bike erg or .6 mile Echo Bike or 400m ski erg *partners trade off completed fulll rounds *emphasis on solid, safe wall

Weightlifting strength + pull/cal couplet 3 rounds as warm-up: 5 pvc passthroughs 5 pvc overhead squats 5 pvc good mornings + Every 3:00 for 15:00 (6 sets): 3-5 overhead squats OR 3-5 front squats *can be from ground or out of rack, full snatch/clean counts as first rep + AMRAP in 10:00: 10 toes-to-bar 200m

Skill + easy aerobic For completion as warm-up: 10 pvc passthroughs 10 pvc overhead squats 10 pvc good mornings 15m toe walk 15m heel walk + Every :60 for 15:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech 3rd: jump rope tech (doubles, backward, triples?) + 15:00 @ easy

3 rounds as warm-up: 5/side light windmills 5 scap push-ups 5 scap pull-ups + Every 2:30 for 15:00 (6 sets): 1 clean-grip deadlift w/:02 pause just below the knees on the way up & down 1 clean-grip deadlift (no pause) 1 clean pull *moderate load that allow for relatively comfortable solid positions throughout + Every