3 sets as warm-up: 1/side Turkish get-up + windmills, 3011 10 band pull-aparts 30 single-unders Every :90 for 15:00 (5 sets of each): 1st: 10m double DB or KB front rack walking lunges 2nd: :60 strict pull-up accumulation – if using a band select the lightest assistance that allows you to accumulate 3-6 each round

3 rounds as warm-up: 10m slow bear crawl 10m fast bear crawl :10-:30 2-arm passive hang from bar 3 burpees w/high jump at top Every 2:30 for 15:00 (6 sets): 1 snatch lift-off w/:01 pause just below the knees 1 snatch pull from :01 pause just below the knees 1 snatch pull 5 slow band

Dynamic mobility work – coach-led AMRAP in 15:00 w/a partner, trade off completed movements: 10 (5/side) 1-arm DB hang clean to overhead 10 single DB box step-overs (same weight as hang clean & jerks) 10 pull-ups + 3 sets not for time optional: 20 light band pull-aparts 15 light band pressdowns 10 DB curls (both

3 sets easy of (6 strict pull-ups or ring rows + 3/side 1-arm Russian kettlebell swings + 3/side 1-arm KB thrusters) Every :60 for 15:00 (5 sets of each): 1st: 3 back squats, 20X1 2nd: 4-6 L DB chainsaw rows, 2010 3rd: 4-6 R DB chainsaw rows, 2010 + AMRAP in 7:00: 400m run buy-in

3 sets as warm-up: 5-10 push-ups :10 rest :15 row @ moderate/high effort :60-:90 rest 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 the last 2 weeks + 10:00 @ 60-70% effort – very easy, focus on quality movement