2 sets as warm-up: 30m unweighted walking lunges :30 hollow rock :05-:15 chin-over-bar hold 10:00 to build to a challenging (tough but not true max) front squat double + 5:00 rest + 5 rounds for time w/15:00 cap: 10 strict pull-ups – band assist if needed 20 air squats 40 double-unders + 5:00-10:00 coach-led mobility

3 rounds: 4 slow & controlled inchworms 8 alternating 1-arm DB snatches w/:01 pause overhead :30 hollow hold + Every 2:00 for 16:00 (4 sets of each): 1st: 4-4-3-3 close-grip bench press, 30X1 2nd: 12-16 unbroken Russian kettlebell swings, tough + AMRAP in 8:00: 40 1-arm DB hang clean & jerk, heavy – alternate every

Dynamic mobility work – coach-led AMRAP in 24:00 w/a partner: 14 calories – your choice row/bike/ski 12 wall balls 10 pull-ups *partners trade off completed movements w/a tag each switch + optional bis & tris work of choice Post result to comments.

3 sets as warm-up: 10 alternating DB snatches 5 goblet squats w/:03 pause in the hole :15-:30 2-arm hang from bar A. Snatch, 9 x 1 moderate & crisp; begin a rep every :60 B. Back squat, 6-6-6, 20X2; begin a set every 3:00 + For time w/a 9:00 cap: 21 power cleans, light up

2 rounds as warm-up: 15 light band pass-throughs 15 light band pull-aparts :30-:60 plank on ground 5 rounds: 2:00 upper pressing gymnastics practice 2:00 upper pulling gymnastics practice 2:00 bike/row/ski moderate *so this should be a very steadily-paced 30 minutes w/crisp gymnastics repetitions accumulated throughout + 5:00-10:00 mobility work – coach-led Post results to comments.