3 sets as warm-up: 4 Russian kettlebell swings 4 goblet squats 4 alternating reverse goblet lunges 8 hollow rocks (1 = forward & back) Every :90 for 12:00 (8 sets): 1 squat clean + 1 front squat OR 1 power clean + 2 front squats + For time w/7:00 cap: 3 rounds of (7 thrusters

3 rounds as warm-up: :30 bike :30 rest :30 burpees :30 rest *increase effort a bit each round 10:00 gymnastics practice – pick an upper pushing movement to pair w/rope climb footwork drills (you can climb today if already proficient, just remember to wear a tall sock to prevent rope burn) + For completion on

For completion as warm-up: 15m walk on toes 15m wall on heels 15m bear crawl 15m crab walk 10/side plank clamshells 400m easy run Every :90 for 15:00 (5 sets of each): 1st: 4/side single-leg DB Romanian deadlift (DB in hand opposite of working leg), 3010 2nd: 8 alternating DB Z press, 20X1 – solid

3 rounds as warm-up: 3 slow & deliberate inchworms 3 standing broad jumps – increase effort across the 9 reps :30-:60 double-under practice Every 2:00 for 14:00 (7 sets): 1 snatch 1 hang snatch from just below the knees 1 hang snatch from just above the knees *goal is to develop comfort in a squat

3 sets as warm-up: 2/side Turkish get-up 5-10 toes-to-bar or hanging knees raises On a running clock: 12:00 to build to a tough power clean + 2:00 rest + Every :60 for 8:00 (4 sets of each): 1st: :30 row increasing pace every round 2nd: :30 sit-ups + 2:00 rest + For time w/4:00 cap: