3 sets easy of (5/side 1-arm bent-over KB row + 5 Russian kettlebell swings + 5 1 & 1/4 goblet squats) Every :90 for 15:00 (5 sets of each): 1st: 2 front squats, 30X1 2nd: 4-6 ring row or Australian CTB pull-ups, 2020 + 3 rounds for time w/7:00 cap: 5 wall walks 15 power

3 sets as warm-up: 10 jumping air squats :10 rest :15 row @ tough but not max effort :60-:90 rest 10:00 gymnastics practice of choice – pick 1-2 movements and work the basics in small, non-fatigued sets + 10:00 @ 70% effort (w/the exception of the row): 5 v ups :10 hollow rock :10 hollow

As warm-up: 10m walk on ball of foot 10m walk on heel of foot :90 easy row, bike, or run :30 table hold :30 plank on ground :90 easy row, bike, or run 15m bear crawl 15m crab walk 15:00 @ high but sustainable effort: 7 burpees 28 double-unders 14 wall balls 28 double-unders :60

3 sets as warm-up: 5/side light single-arm/single-leg DB Romanian deadlifts, 4010 5/side plank rotations 20-30 single-unders Every 3:00 for 12:00 (4 sets): 2 snatch-grip deadlifts, 31X1 :10 rest 1 snatch pull :10 rest 5-10 slow band passthroughs + Every :60 for 16:00 (4 sets of each) – treat as active recovery from yesterday: 1st: :30

For time: 1600m run 100 pull-ups 200 push-ups 300 air squats 1600m run *runs must be completed in their entirety to begin and finish the workout, but partition the 100/200/300 as needed/desired – for example, many choose to do 20 rounds of 5/10/15 **we will have plenty of options for this, including 1/2 the reps