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 12:00 (4 sets of each):
1st: 3 back squats, 20X1 – faster tempo than last few weeks, should allow for heavier loads
2nd: 4-6/side heavy 3-point DB rows
+
3 rounds:
:90 easy row
:30 rest
:60 moderate bike
:60 rest
:30 burpees as fast as possible
:90 rest
+
5:00-10:00 coach-led mobility

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3 rounds as warm-up:
:60 row or bike
10 jumping switch lunges
:10-:20 switch grip hanging
1-3 wall walks

Every :60 for 10:00 (5 sets of each):
1st: upper gymnastic practice – your choice of any hanging or inverted movements
2nd: :05-:10/side bottom of pistol hold (foot flat, full depth, use support if needed) OR 6-10 alternating pistols
+
10:00 @ 70% effort – reeaaaaaaal nice & easy-like:
60m shuttle jog (2 x 15m out & back)
6/side single-arm KB snatch
:30 plank on ground
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2 sets:
:20 bike easy
:40 bike hard
5:00 rest

5:00-10:00 mobility work – coach-led

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3 rounds as warm-up:
4 alternating Turkish get-ups, light & smooth
4-8 toes-to-bar, toes-through-rings, or v-ups

Every :60 for 12:00 (4 sets of each):
1st: 6-8 alternating front rack reverse lunges (bar starts on ground each set)
2nd: :05-:15/side single-arm hang from bar or ring
3rd: :15/side star plank
+
For time w/12:00 cap:
40 wall balls
400m 1-arm Farmer’s walk, heavy! – switch arms as needed throughout
40 wall balls
+
5:00-10:00 coach-led mobility work

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