Weightlifting tech + couplet + accessory 3 rounds as warm-up: 10 alternating toe touches from plank 5/side side lying windmills 5 slow prisoner Kang squats + Every :60 for 15:00 (15 sets): 1 hang power clean from anywhere above the knees or 1 hang power snatch from anywhere above the knees *treat this as tech

Back squat & pull strength + partner triplet 3 rounds as warm-up: 5 scap pull-ups 10 pvc passthroughs 5 pvc Kang squats + Every 2:30 for 15:00 (5 sets): 1 back squat 1 strict pronated pull-up (add weight or band assistance to make each set challenging) + AMRAP in 15:00 w/a partner: 10 toes-to-bar or

Press strength + triplet 3 rounds as warm-up: 10 pvc passthroughs 5 pvc good mornings 10 alternating toe touches from plank + Every 2:30 for 15:00 (6 sets): 3 shoulder presses, 21X1 *from the ground, so power clean to begin each set (should be an easy clean again) + AMRAP in 9:00: 9 T hand-release

Partner choose-your-own chipper 10:00 dynamic mobility work – coach-led + For time w/30:00 cap: 2000m row 1.5 mile run 10 widths of gym dual DB walking lunges, held any way 50 dual DB squats *trade off as desired with only 1 partner working @ time *must be completed as a chipper, but you can select

Weightlifting + couplet 2 rounds as warm-up: 10 pvc passthroughs 10 pvc Kang squats 5-10 scap pull-ups or strict pull-ups + Every 2:30 for 15:00 (6 sets): 1 clean-grip deadlift 1 clean pull 1 power clean OR 1 snatch-grip deadlift 1 snatch pull 1 power snatch + For time w/10:00 cap: 9 power cleans, moderate