3 rounds as warm-up: :20 hollow hold 10m crab walk :05 chin-over-bar hold :05 dead hang from bar Every 2:00 for 10:00 (5 sets): 1 back squat, 10X1 @ weight you can move w/speed throughout, likely just a bit heavier than last week + 9-15-21-15-9 for time w/10:00 cap: Wall balls CTB pull-ups + 5:00-10:00

3 rounds as warm-up: 10 dead bugs 10 bird dogs :20 passive hang from bar 10 alternating single-leg hip hinges + 10:00 movement prep – recommend 3-5 sets of 2-3 deadlifts building to your starting weight + 1-2 handstand push-ups + AMRAP in 9:00: 21 deadlifts, 225 21 handstand push-ups 15 deadlifts 15 handstand push-ups

Run, row, Assault Bike, and/or ski erg @ easy pace 3 sets easy of (10 dead bugs + 10 light alternating DB rows from plank + 10 jumping air squats) Every :90 for 15:00 (5 sets of each): 1st: 2 clean-grip deadlifts – touch-and-go if comfortable w/that, otherwise quick reset between reps 2nd: 6-8 seated

Dynamic mobility work – coach-led 5 rounds for time in teams of 3: 5 burpee pull-ups 20/15 row calories 50 double-unders *each team member begins on a different station and all 3 rotate through only when all 3 have completed that station’s work in it’s entirety + optional 3 sets not for time: 10/side single-arm

For completion as warm-up: 750m row easy 15 scap push-ups 10 snap pull-ups 10:00 gymnastics practice of choice (any kip, any inversion, or pistols) – coach-led + 10:00 to establish maxes: 30m/side 1-arm overhead carry 30m/side 1-arm Farmer’s walk + 3-5 sets: 15m tough prowler push w/straight arms rest as needed 5:00-10:00 mobility work –