3 rounds as warm-up: 30 single-unders :30 plank 10 alternating DB snatches Every 2:00 for 16:00 (8 sets): 3 fast burpees 1 squat clean *goal is same as last week – build to a moderate/tough single by the end of the 8 sets + AMRAP in 6:00: 6 thrusters – heaviest load you think might

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: 135 row or Assault Bike calories 90 power cleans, up to 135/95 45 wall walks *teams have the option to complete movements in reverse order, as well,

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) Every :60 for 16:00 (8 sets of each): 1st: 1 squat clean & split jerk, moderate 2nd: 3-6 strict pull-ups (band-assisted if

For completion as warm-up: 500m row easy :30 bottom of squat hold :30 passive hang from bar or rings :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, tough loads for all movements: 30m Farmer’s walk 30m double

3 sets as warm-up: 10 alternating DB shoulder presses (5/side, non-working arm stays @ shoulder) 10 alternating KB pull-throughs :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, 2111 (index fingers 14-16” apart, so pretty much where the knurling begins on the bar) +