Hinge & press strength + chipper 3 rounds as warm-up: 15 band pull-apart 10 alternating toe touches from plank 5 prisoner Kang squats + On a 15:00 clock: build to a max shoulder press single from the ground, then build from there to a moderate & solid clean-grip deadlift single + For time w/10:00 cap:

Partner run/DB/CTB 10:00 dynamic mobility work – coach-led + 6 rounds for time w/a partner w/30:00 cap: 400m run or 500/450m/row 21 dual DB squats, light 12 CTB pull-ups *partners trade off completed ROUNDS + bis/tris/abs of choice or easy walk cool-down

Hip extension & upper press strength + push/swing couplet 2 rounds as warm-up: 10 pvc passthroughs 10 pvc overhead squats 10 pvc good mornings :30 relaxed hang from bar + Every :90 for 15:00 (5 sets of each): 1st: 3 power clean singles OR power snatches 2nd: 3-6 dual DB shoulder-to-overhead, tough w/a pause overhead

Skill work + aerobic recovery For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 15m bear crawl :30 relaxed hang from bar 10 slow goblet squat curl to halos + Every :60 for 10:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech + 20:00 @

Squat/pull-up/cal AMRAP + accessory work 2 rounds as warm-up: :30 hang from bar 10 alternating toe touches from plank 5 prisoner Kang squats + 5:00 to clean & front squat prep + 5 sets for load/completion: :60 to complete 5 unboken front squats from the ground :60 strict pull-ups :60 calories @ moderate effort- your