Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 goblet squats w/pause in the hole) Every :90 for 12:00 (4 sets of each): 1st: 3 back squats, 20X1 – increase weight each set 2nd:

2 sets easy of (5 DB Cuban presses + 15m bear crawl + 15m inch worm + 15m duck walk) 10:00 gymnastics skill work of choice (any variation of kipping, handstand walk/hold, pistol progressions, etc.) – coach-led, all non-fatigue + 10:00 @ moderate pace of (20/15 row calories + 30m tough backward sled drag) 5:00

Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses) 2 sets of (10 alternating side lunges + 5 scap pull-ups + 5 scap push-ups) Every 2:00 for 12:00 (6 sets): 3-position power snatch (floor + below knees + above

2 rounds as warm-up: 15m bear crawl 15m walking lunge w/a twist 10 knees-to-elbows or hanging leg raises Every :90 for 15:00 (5 sets of each): 1st: 5 front squats, start light & build a bit so last sets are still only moderate 2nd: 6-8 heavy alternating bent-over DB/KB rows w/slight pause @ top of

3 rounds as warm-up: 5/side 1-arm DB push press w/:02 pause @ top 5/side DB suitcase deadlifts :15/side plank Every :90 for 15:00 (5 sets of each): 1st: 1 snatch lift-off (deadlift to just below knees & pause for :03 before returning to floor) + 1 slow snatch pull (:03 to the knees before finishing