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 + 5 jumping air squats) 10:00 to build to a tough snatch OR 1 every :60 for 10 sets moderate if still getting a feel for the

For completion as warm-up: 500m row easy 15m duck walk 10 scap pull-ups 15 scap push-ups 500m row moderate 10:00 gymnastics practice of choice (any kip, any inversion, or pistols) – coach-led + 10:00 @ sustainable effort: 15m DB Farmer’s walk, heavy 10 anchored sit-ups 15m DB Farmer’s walk 60 single-unders + 3 sets: :50

3 sets as warm-up: 8 alternating DB shoulder presses (4/side, non-working arm stays @ shoulder) 12 light band pull-aparts :20 hollow rock or tuck knee hang from bar/rings Every 2:00 for 10:00 (5 sets): 3-4 moderate close-grip bench presses, 20X1 – note the tempo change this week, no pause @ chest + Every :60 for

3 rounds as warm-up: :20 arrested superman :20 hollow hold 10 wall balls w/:01 pause in the hole Every :90 for 12:00 (4 sets of each): 1st: 6-8 back squats, 10X1 @ moderate weight you can move w/speed throughout 2nd: 6/side 3-point DB rows, 10X0 + For time: 40 thrusters, 45/35 (don’t drop the empty

3 rounds as warm-up: 5 overhead squats w/a band, 33X1 10m slow bear crawl :15 passive hang from bar + 10:00 movement prep – use this time to select a challenging DB load and practice burpee efficiency on new standard (no walking back & up on the burpee, 2-foot take-off & land on the jump)