Front squat & scap stength + TTB/DU & lunge/DU intervals 3 rounds as warm-up: 5 air squats w/alternating single-arm reach overhead 10 alternating toe touches from plank :10-:20 relaxed hang from bar + Every :90 for 15:00 (5 sets of each): 1st: 2 front squats, 30X1 2nd: 2-4 strict pull-ups – band assist or weighted

Snatch & press strength + hinge/cal couplet 3 rounds as warm-up: 5 strict pull-ups or 5 scap pull-ups 5 scap push-ups 10 Russian kettlebell swings + Every :90 for 15:00 (5 sets of each): 1st: 1 snatch grip deadlift @ 31X1 + 2 snatch pull singles (can drop from top) 2nd: 6-8 dual DB floor

Partner pull-up/step-up/jump 10:00 dynamic mobility work – coach-led + 20 rounds for time w/a partner w/25:00 cap 5 pull-ups (CTB if proficient) 10 alternating single DB box step-ups, DB held anywhere 20 double-unders *partners alternate completed rounds so that each completes 10 + bis/tris/abs of choice or easy walk cool-down

Weightlifting strength/tech + Open-y triplet 3 rounds as warm-up: 5 pvc passthroughs 5 pvc overhead squats 5 pvc good mornings + Every 2:30 for 15:00 (6 sets): 1-3 power snatches OR 1-3 power clean & jerks *all reps should be completed within a :30 window, can be heavy singles if feeling great, otherwise work sub-maximal

Skill + easy aerobic recovery/movement For completion as warm-up: 15m walking lunges 15m toe walk 15m heel walk 5/side quadruped thoracic rotations :30 relaxed hang from bar + 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) *move on