3 rounds as warm-up: 1/side alternating Turkish get-up + windmill, moderate & slow/controlled throughout 4 burpees w/strict push-up @ bottom and high jump @ top Every :90 for 12:00 (8 sets) building so last couple sets are challenging: 1 clean-grip deadlift 1 clean pull 1 power clean + For time w/12:00 cap: 600m run 40

3 rounds as warm-up: 3 inchworms, slow & controlled walking hands out as far as possible each time 10 air squats w/short pause in the hole :15 hollow hold Every :60 for 12:00 (4 sets of each): 1st: 5-6 L-leg front rack reverse lunges (bar starts on ground each set) 2nd: 5-6 R-leg front rack

3 sets as warm-up: 4 band overhead squats, 3011 8 v-ups 12 Russian kettlebell swings Every :90 for 15:00 (5 sets of each): 1st: 3 snatch-grip deadlifts, 3030 – similar to last week but no pauses, emphasis on returning to a perfect start position each rep 2nd: 3 strict handstand push-ups – add deficit if

Dynamic mobility work – coach-led AMRAP in 20:00 w/a partner: 200m run together 4 rounds of (5 pull-ups + 10 push-ups + 15 air squats) – partners trade off completed rounds so each does 2 full rounds before beginning the next run together + optional 3 sets not for time: 12 alternating 1-arm DB curl

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