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 and team must rotate through in the same order throughout: 75 row calories 150 box step-up/step-downs w/wall ball, 20 75 toes-to-bar 150 wall balls 75 row calories

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 press 1 push jerk 1 split jerk *keep

For completion as warm-up: 500m row easy 30m bear crawl 300m row moderate 30m bear crawl 100m row hard Every :90 for 12:00 (4 sets of each): 1st: :45 upper pulling gymnastics practice (toes-to-bar, any pull-up, muscle-up) 2nd: :45 upper pressing gymnastics practice (handstand walk/hold, wall walk, strict or kipping handstand push-ups, ring or bar

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 rock) Every :60 for 10:00: 1 moderate squat snatch or 1 squat clean OR if you’re already efficient and in

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: 3-2-1-1-1 clean-grip deadlift – build to a tough but solid final single 2nd: :20/side star plank + For time: 9-12-15 of [kettlebell swings + burpees] 5:00 rest 15-12-9 of [kettlebell