For completion as warm-up: 500m row easy :30 bottom of squat hold :30 passive hang from bar or rings :30 handstand hold or plank 500m row moderate 10:00 gymnastics practice of choice (any kip, any inversion, or pistols) – coach-led + 12:00 @ sustainable effort: 15m heavy Farmer’s walk :30 plank 15m heavy Farmer’s walk

3 sets as warm-up: 8 alternating DB shoulder press 8 alternating KB pull-throughs 8 goblet squats, 3111 Every :60 for 12:00: 1 moderate squat snatch or 1 squat clean OR if you’re already efficient and in the mood to build to a heavy single, go for it… + AMRAP in 12:00: 6 handstand push-ups 9

2 rounds as warm-up: 15m bear crawl 15m walking lunges w/reach overhead 5/side DB crossbody deadlifts Every :90 for 15:00 (5 sets of each): 1st: 2-2-2-2-2 snatch-grip deadlift, 31X1 2nd: :30 hollow rock or hold – knees tucked if needed + Every :90 for 15:00 (5 sets of each): 1st: 15 tough unbroken kettlebell swings

3 rounds as warm-up: 30 single-unders 3/side 1-arm DB thrusters :10 chin-over-bar hold :10 passive hang from bar Every 2:00 for 16:00 (8 sets): 1 squat clean 1-3 strict pull-ups OR 1-2 muscle-ups OR 3 heavy bent-over DB rows (no bands, Australian, ring rows, or other variations today) 1 squat clean *moderate loads that allow

Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led For time in teams of 3, only 1 person works @ a time : 60 row calories 120 power cleans, 95/65 60 row calories 120 burpees w/lateral hop/step over rower 60 row calories + 3 sets not for time: 10-12