For completion as warm-up: 15m walk on toes 15m wall on heels 15m bear crawl 15m crab walk 15m walking lunges w/reach overhead & twist each rep 15m inchworms AMRAP in 12:00: 12 toes-to-bar 16 alternating DB snatches 48 double-unders + 3 sets: 6-8 DB floor presses from glute bridge, 40X0 :30-:60 rest 6-8 bent-over

For completion as warm-up: 400m jog + 3 rounds easy: 3 slow & deliberate inchworms 3 standing broad jumps – increase effort across the 9 reps Every :90 for 12:00 (4 sets): 1st: 4-6 L leg barbell split squats, 3111 2nd: 4-6 R leg barbell split squats, 3111 + Every 2:00 for 16:00 (4 sets

3 sets as warm-up: 8 scap push-ups 8 scap pull-ups 8 alternating crossbody DB Romanian deadlifts, 3011 12:00 to build to a tough hang power clean triple + 2:00 rest + Every :60 for 8:00 (4 sets of each): 1st: 5/side seated 1-arm DB/KB shoulder press, 11X1 2nd: :30 hollow rock + 2:00 rest +

Dynamic mobility work – coach-led For time in teams of 2: 600m run 50 thrusters, 95/65 50 pull-ups 400m run 30 pull-ups 30 thrusters, 95/65 200m run *runs must be completed together, thrusters & pull-up can split as desired with only 1 partner working at a time + optional 3 sets not for time: 14

3 sets as warm-up: 5 Russian kettlebell swings 5 goblet squats 10 hollow rocks (1 = forward & back) A. Back squat, 5-5-5-5, 40X1; begin a set every 3:00 + 5:00 double-under & deadlift prep work, nothing fatiguing, find & build to working weight and practice transitions + 5 rounds for time w/10:00 cap: 9