2 rounds as warm-up: 15m bear crawl 15m walking lunge w/a twist :10 chin-over-bar hold Every :90 for 15:00 (5 sets of each): 1st: 5 front squats from the ground (a full squat clean counts as the first) 2nd: max strict pull-ups in :30 + AMRAP in 8:00: 20 toes-to-bar 40 wall balls 80 double-unders

Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led For time, w/a partner, to the tune of “12 Days of Christmas” (so 1 thruster, then 2 front squats + 1 thruster, then 3 push presses + 2 front squats + 1 thruster, and so on…): 1 thruster, up to

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 wall balls) Every :90 for 12:00 (4 sets of each): 1st: 5 light/moderate back squats – a bit of a de-load for these, nothing tough!

For completion as warm-up: 10 DB Cuban presses 30m bear crawl 15m inch worm 15m crab walk Every :60 for 10:00 (5 sets of each): 1st: :10-:20 kipping practice 2nd: :10-:20 handstand hold or 5-10m handstand walk or :20 hollow hold + 10:00 @ moderate pace of (30m tough sled drag + 30m heavy Farmer’s

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 (5-10m overhead duck walk + :20 hollow hold) Every 2:00 for 10:00 (5 sets): 3 hang squat snatches OR 3 hang squat clean, solid reps over absolute