3 sets as warm-up: 5/side light single-arm/single-leg DB Romanian deadlifts, 3011 5-10 push-ups, 10X1 – solid :01 hold in plank at the top of each rep 25 single-unders or double-unders Every :90 for 15:00 (5 sets of each): 1st: 1 snatch-grip deadlift + 1 snatch pull + 1 power snatch 2nd: 3-6 strict handstand push-ups

Dynamic mobility work – coach-led AMRAP in 16:00 w/a partner w/only 1 working at a time trading off completed movements: 40 double-unders 20 wall balls 10 toes-to-bar + Optional 9-8-7-6-5-4-3-2-1 not for time: DB curls Push-ups Sit-ups Post result to comments. SCHEDULE NOTICE: there is no 1000 class today, see you @ 900!

3 sets easy of (10 band pull-aparts + 5 Russian kettlebell swings + 5 1 & 1/4 goblet squats) Every :90 for 15:00 (5 sets of each): 1st: 2-2-1-1-1 back squats – build to a heavy final single 2nd: 3-4/side single-arm standing DB shoulder press, 3010 + 15-12-9 for time: Power cleans, up to 95/65

3 sets as warm-up: 10 Russian kettlebell swings, light/moderate :15 rest :15 bike @ tough but not max effort :60-:90 rest 8:00 @ 60-70% effort of (:60 bike + 10m crab walk + 10 sit-ups + 10m bear crawl) 4:00 rest 8:00 @ 60-70% effort of (20 row strokes + 10m crab walk + 10

As warm-up: 2:00 easy row, bike, or run :30 table hold :90 easy row, bike, or run 30m slow bear crawl :60 easy row, bike, or run 12:00 @ 90% effort – tough but not quite all-out: 48 double-unders 8 pull-ups or 4/2 muscle-ups (bar or ring) 16 hand-release push-ups 8 toes-to-bar + Every 3:00