2 rounds as warm-up: 15m bear crawl 15m walking lunges w/reach overhead 5/side DB crossbody deadlifts Every 2:00 for 16:00 (8 sets): 10-20 double-unders or 30 single-unders 1 squat clean *goal is to build to a moderate/tough single by the end of the 8 sets + 2 rounds for time: 30 alternating DB reverse lunges

3 rounds as warm-up: 30 single-unders :30 plank 10 alternating DB snatches Every :90 for 15:00 (5 sets of each): 1st: 1-1-1-1-1 snatch-grip deadlift, 31X1 2nd: :15/side star plank + AMRAP in 6:00 – both tough loads that could be do-able unbroken: 9 Russian kettlebell swings 9 DB push presses + 2:00 rest + AMRAP

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: 315 double-unders 225 wall balls 135 toes-to-bar *teams have the option to complete movements in reverse order, too + optional 3 sets not for time: 6-8/side KB

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 split jerk *can build to tough as long as