Squat & pull strength + pull/squat/DU AMRAP 2 rounds as warm-up: 10 alternating prisoner tall kneeling to standing 10 alternating toe touches from plank + Every :60 for 15:00 (5 sets of each): 1st: 2 front or back squats – your choice 2nd: 2-3 L 3-point DB rows 3rd: 2-3 R 3-point DB rows +

Clean tech & press strength + cal/burpee couplets 3 rounds as warm-up: :20 hang from bar 10 light Russian kettlebell swings 5 goblet squat curl to halo + Every :60 for 15:00 (5 sets of each): 1st: 5 hang power cleans from anywhere above the knees 2nd: 5 L arm DB Z press 3rd: 5

10:00 dynamic mobility work – coach-led + AMRAP in 24:00 w/a partner: 24′ (2 mat lengths out & back) single-am DB overhead walking lunges – switch arms at any point 16 calories 8 toes-to-bar *partners alternate completed movements + bis/tris/abs of choice or easy walk cool-down

3 rounds as warm-up: 5 pvc passthroughs 5 pvc overhead squats 5 pvc good mornings + Every 2:00 for 12:00 (6 sets): 1 snatch OR 1 clean *full or power + 6:00 rest + AMRAP in 12:00: 12 T hand-release push-ups 12 row calories OR same warm-up + AMRAP in 12:00: Handstand push-ups, row 18

For completion as warm-up: 10 pvc passthroughs 10 pvc overhead squats 10 pvc good mornings 15m toe walk 15m heel walk 5 table hold to L-sit + 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 @