For completion as warm-up: 500m row easy or .5 mile bike easy 30m unweighted walking lunges :30 passive hang from bar or 3 dead hang to inverted or 3 skin the cats 10 empty barbell overhead shrugs w/pause @ top Every :60 for 10:00 (5 sets of each): 1st: upper gymnastic practice – your choice

3 rounds as warm-up: 5/side bottoms up KB press 5/side reverse lunge to knee lift On a single 15:00 clock build to a tough front squat triple, then add a bit more for a moderate/tough single + 5 rounds for time w/10:00 cap: 10 row or bike calories 10 burpees 10 goblet squats, light/moderate –

3 rounds as warm-up: 5m penguin walk (on heels, toes up) 5m inchworm 5m duck walk :05 chin-over-bar hold :05 hold w/elbows @ 90 degrees :05 dead hang + Every :90 for 15:00 (5 sets of each): 1st: 1 clean-grip deadlift + 1 clean high pull + 1 power clean, moderate/tough loads 2nd: :10-:15/side star

3 sets as warm-up: 3 slow inchworms 3 slow v-ups 3/side 1-arm DB hang clean & jerk 20 alternating hip hinges Every 2:00 for 5 sets: 5 bent-over barbell rows, 20X1 – slight bend in knees, big hinge at the hips, bar must be held physically touching the abdomen for a full :01 at the

Dynamic mobility work – coach-led For times on a running clock w/a partner – split all work as desired w/only 1 working at a time: 3 rounds of (30 row calories + 20 burpees w/lateral hop over the rower) rest until 12:00 – so… the faster you go, the more rest you get! 3 rounds