3 sets as warm-up: 5/side light single-arm/single-leg DB Romanian deadlifts, 3111 5-10 push-ups or dips :20 hollow rock Every :90 for 15:00 (5 sets of each): 1st: 2 snatch-grip deadlifts, 3030 2nd: 2-4 strict handstand push-ups – add deficit if 4 is easy, go piked off a box or heavy seated-on-floor DB presses if these

3 rounds as warm-up: 3 inchworms, slow & controlled walking hands out as far as possible each time 10 1 & 1/4 air squats :10 hollow rock :10 hollow hold Every :90 for 12:00 (4 sets of each): 1st: 10 alternating front rack reverse lunges 2nd: 1 strict pull-up + 3 kipping pull-ups + 5

Dynamic mobility work – coach-led On a single 15:00 running clock in teams of 3: Score 1: 1600m run Score 2: AMRAP of 120 double-unders + 20 bar-facing burpees + 15 power cleans @ 95/65 *trade off at any point w/only 1 person at a time running and 1 person at a time working on

Run, row, Assault Bike, and/or ski erg @ easy pace 3 sets easy of (12 band pull-aparts + 6 Russian kettlebell swings + 6 goblet squats) Every :90 for 15:00 (4 sets of each): 1st: 2 back squats, 20X1 2nd: 3-4/side heavy 3-point DB rows (hand on bench/box) + 3 rounds for time: 16 1-arm

3 sets as warm-up: 2 wall walks :15 rest :15 row @ tough but not max effort :60 rest Every :60 for 10:00 (5 sets of each): 1st: upper gymnastics movement of choice – any hanging or inverted movements, if performing full reps select a number that is achievable within a :30 window each round