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 15:00 (10 sets): 1 power clean 1 push jerk 1 split jerk *keep loads moderate and

For completion as warm-up: 500m row easy 30 air squats :30 handstand hold or plank 500m row moderate 10:00 gymnastics practice of choice (any kip, any inversion, or pistols) – coach-led + 10:00 @ sustainable effort: 30m bear crawl 30m reverse sled drag, tough 30m Farmer’s walk, tough + 3 sets: :20 row sprint –

3 sets as warm-up: 5/side 1-arm DB shoulder press 10 alternating KB pull-throughs :20 hollow rock or tuck knee hang from bar/rings Every :60 for 10:00: 1 moderate power snatch or 1 power clean OR if you’re already efficient and in the mood to build to a heavy single, go for it… + Every :60

2 rounds as warm-up: 15m bear crawl 15m walking lunges w/reach overhead 5/side DB crossbody deadlifts Every :90 for 15:00 (10 sets): 1 squat clean 1-3 strict pull-ups or 3 tough bent-over DB rows (no bands, Australian, ring rows, or other variations today) + For time: 27 thrusters, 45/35 15 toes-to-bar 21 thrusters 15 toes-to-bar

2 rounds as warm-up: 60 single-unders or 30 double-unders 10 alternating DB thrusters (so 2 DBs, but alternate which arm goes overhead each rep) :05-:15 chin-over-bar hold :15 passive hang from bar Every :90 for 15:00 (5 sets of each): 1st: 3-3-3-3-3 snatch-grip deadlift, 31X1 2nd: :30-:45 plank on forearms + 3 rounds for time