3 sets as warm-up: 4 band overhead squats, 2211 8 v-ups 16 alternating hip hinges Every :90 for 15:00 (5 sets of each): 1st: 3 snatch-grip deadlifts, 3131 – ugly tempo, be perfect 2nd: 3 strict handstand push-ups – add deficit if these are easy, piked off a box if not… + AMRAP in 8:00:

3 rounds as warm-up: 5m inchworm, slow & controlled :05-:10/side 1-arm hang from bar or ring OR :20 passive hang from bar 10 air squats w/short pause in the hole + 8:00 to build to a heavy squat clean for the day 4:00 rest Every :60 for 8:00 (8 sets): 4 challenging but unbroken thrusters

Dynamic mobility work – coach-led AMRAP in 15:00 w/a partner, partners must alternate completed movements: 75 double-unders 15 burpees 5 power cleans *should be a challenging load that can still be done in quick singles + optional 3 sets not for time: 16 alternating 1-arm DB curl & press 10 glute-ham sit-ups Post result to

Run, row, Assault Bike, and/or ski erg @ easy pace 3 sets easy of (12 band pull-aparts + 6/side light 1-arm Russian kettllebell swings + 1-3 wall walks w/:03 pause @ top) Every :90 for 15:00 (5 sets of each): 1st: 2 back squats, 30X1 2nd: max (-2) strict pull-ups (band assist if needed) +