for completion as warm-up: 30m bear crawl 30m walking lunge w/a twist + 3 rounds easy: 8 knees-to-elbows or hanging leg raises 8 1&1/4 air squats Every :90 for 15:00 (5 sets of each): 1st: 2-2-1-1-1 1&1/4 front squats, start light & build 2nd: 8-10 alternating bent-over DB/KB rows w/slight pause @ top of each

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) A. Back squat, 6-4-2-2, 30X1; begin a set every 3:00 + Every :60 for 10:00 (5 sets of each):

Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led For total time w/a partner: P1 while P2 rests: 5 wall walks + 15 power cleans light/moderate up to 115/75 + 30 double-unders P2 while P1 rests: 5 wall walks + 15 power cleans light/moderate up to 115/75 + 30

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 (15/10 row calories + 15m/side tough 1-arm DB overhead carry

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 :90 for 15:00 (5 sets of each): 1st: 3-position power snatch (high hang +