Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led AMRAP in 20:00 w/a partner, trade off completed movements: 15 wall balls 10 pull-ups 5 power cleans, up to 155/105 + optional 3 sets not for time: 10-12 alternating KB curls, :03 descent 6-8 DB overhead tricep extensions Post result

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 + 3 burpee broad jumps) 10:00 to build to a tough clean & jerk + For time in teams of 2: 27 burpees w/lateral hop over 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, tough loads for all movements: 15m/side 1-arm Farmer’s walk 30m forward sled drag 15m/side 1-arm overhead DB/KB carry

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): 2-3 moderate close-grip bench presses, 21X1 + Every :60 for 15:00 (5 sets of each): 1st: 5-10 toes-to-bar or 2-4 muscle-ups

3 rounds as warm-up: 3/side KB windmill – light, slow & controlled :15 passive hang from bar + 5:00-10:00 movement prep – jump rope & DB movements, take this time to find an appropriate, challenging load + For time w/12:00 cap: 80 double-unders 20 alternating DB snatches 80 double-unders 20 DB power cleans 80 double-unders