Dynamic mobility work – coach-led AMRAP in 24:00 w/a partner, trade off completed stations: 1 round of (5 pull-ups + 10 push-ups + 15 air squats) 200m run 60 double-unders + optional 3 sets not for time: 10-15 moderate band pull-aparts 10-15 moderate band pressdowns 10-15 unweighted hip extensions or light reverse hypers Post result

3 sets easy of (15-30 single- or double-unders + 5 Russian kettlebell swings + 5 goblet squats) Every :90 for 15:00 (5 sets of each): 1st: 1 back squat, 20X1 – start light and build to a challenging final single 2nd: 2-4 supinated strict pull-ups (add weight or use band assistance to make 2-4 challenging,

For completion as warm-up: :90 row easy :15 rest :30 plank :15 rest :60 row moderate :15 rest 5 push-ups, 2020 :15 rest :30 row hard :15 rest 5 fast burpees 10:00 gymnastics practice of choice – pick 1-2 movements and work the basics in small, non-fatigued sets, ideally the same movements/variations you performed over

For completion as warm-up: 15m walk on toes 15m walking lunges 15m wall on heels 15m walking lunges 10 alternating KB windmills, 4111 Every :60 for 30:00! (5 sets of each): 1st: 10 heavy goblet squats, 20X1 OR 5/side single-arm DB overhead squats (only if already perfect) 2nd: 5-10 toes-to-bar (strict if possible) 3rd: :30

3 rounds as warm-up: 10m slow bear crawl 10m fast bear crawl :10-:30 2-arm passive hang from bar or 1-3 dead hang to inverted (keep everything easy from a variation/reps standpoint) 3 burpee broad jumps Every 2:30 for 15:00 (6 sets): 1 snatch lift off w/:03 pause just below the knees 1 snatch pull w/:03