Skill + aerobic For completion as warm-up: 15m toe walk 15m heel walk :30 hollow hold 5 YTWs 10-20 hollow arch swings (baby kips) + Every :60 for 15:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech 3rd: jump rope tech work – keep this low in volume since

Weightlifting tech + pull/run + accessory 3 rounds as warm-up: 5 scap pull-ups 5/side side lying windmills 5 slow prisoner Kang squats + Every :60 for 15:00 (15 sets): 1 hang squat clean from anywhere above the knees or 1 hang squat snatch from anywhere above the knees *treat this as tech work like the

Press strength + E3O3 3 rounds as warm-up: 10 pvc passthroughs 10 scap push-ups 5 pvc good mornings + Every 3:00 for 15:00 (5 sets): 5 shoulder presses, 21X1 *from the ground, so power clean to begin each set (should be an easy clean) + Every 3:00 for 15:00 (5 sets): 2:00 of [3 wall

Squat & pull strength + partner triplet 3 rounds as warm-up: 5 scap pull-ups 10 pvc passthroughs 5 pvc back squats + Every 2:30 for 15:00 (5 sets): 2 back squats 2 strict pronated pull-ups (add weight or band assistance to make each set unbroken and moderately challenging) + AMRAP in 15:00 w/a partner: 9

Partner choose-your-own-adventure 10:00 dynamic mobility work – coach-led + For time w/30:00 cap: 2000m row 1 mile run 50 dual DB burpee to shoulders (so like a Devil’s press but with the end position being the shoulders instead of overhead), tough *trade off as desired with only 1 partner working at a time *must be