Pull/thruster/row intervals 10:00 dynamic mobility work – coach-led + AMRAP in 24:00 8 toes-to-bar 5/side single-arm DB thrusters 14 row calories *partners trade off completed fulll rounds + bis/tris/abs of choice or easy walk cool-down

Weightlifting strength/tech + push/pull/DU triplet 3 rounds as warm-up: 5 pvc passthroughs 5 pvc overhead squats 5 pvc good mornings + Every 3:00 for 15:00 (5 sets): 3-6 power snatches OR 3-6 power clean & jerks *all reps should be completed within a :30 window + AMRAP in 9:00: 12 strict handstand push-ups 24 alternating

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 5 table hold to L-sits + 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,

Clean complex + pull/SL/ab EMOM 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 hang squat clean from anywhere above the knees 1 hang squat clean from just below the knees 1 squat clean *moderate load that allow for relatively comfortable solid positions

Clean & press strength + barbell/burpee couplets 3 rounds as warm-up: :20 hang from bar 5/side single-leg prisoner good mornings 5 air squats w/alternating single-arm reach overhead + Every :60 for 15:00 (5 sets of each): 1st: 3 hang power cleans from anywhere above the knees 2nd: 3-4 L arm DB Z press 3rd: 3-4