3 sets as warm-up: 5 push-ups, 2021 15 light band pull-aparts :15 passive hang from bar Every 2:00 for 10:00 (5 sets): 2-3 moderate/tough close-grip bench presses, 20X1 + Every :60 for 15:00 (5 sets of each): 1st: 2-3 moderate/tough power clean singles 2nd: :30 max strict pull-ups 3rd: :30 handstand hold or steady wall

3 rounds as warm-up: :20 arrested superman :20 hollow hold 15m unweighted walking lunges Every 3:00 for 12:00 (4 sets): 4 back squats, 10X1 @ weight you can move w/speed throughout, likely just a bit heavier than last week + 5 sets for even output: 2:00 of (10 burpees + 200m run + wall ball

3 rounds as warm-up: 5 overhead squats w/a band, 33X1 15m bear crawl :15 passive hang from bar + 5:00-10:00 movement prep – DB hang clean & jerk + 18.1 – AMRAP in 20:00: 8 toes-to-bar 5/side 1-arm DB hang clean & jerk, 50/35 14/12 row calories *Lots of options here! If registered for the

Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led AMRAP in 16:00 w/a partner, trade off completed movements: 10 burpees 10 kettlebell swings 40 double-unders + optional 3 sets not for time: 8-10 alternating KB curls, :03 descent :05 top of dip hold :05 middle of dip hold :05