3 rounds as warm-up: 5 inchworms 5 burpee broad jumps – begin sub-maximal and increase effort as you go :60 double-under practice Every 2:00 for 14:00 (7 sets): 1 snatch pull 3 hang snatches from just below the knees *goal is to develop comfort in a squat snatch – for most, today’s focus will be

Dynamic mobility work – coach-led AMRAP in 24:00 in teams of 3, trade off completed stations: Station 1: 200m run Station 2: 12 DB deadlifts + 9 DB hang power cleans + 6 DB front squats + 3 shoulder-to-overhead *so 2 people will be resting at all times – teammate 1 runs 200m, then teammate

3 sets easy of (15-30 single- or double-unders + 5 kettlebell deadlifts + 5 Russian kettlebell swings + 5 goblet squats) Every :90 for 15:00 (5 sets of each): 1st: 1 clean (power or squat) + 1 front squat w/:03 pause in the hole + 1 front squat w/no pause 2nd: 1-2 supinated strict pull-ups

For completion as warm-up: :90 row easy :15 rest :30 handstand hold :15 rest :60 row moderate :15 rest 3 wall walks :15 rest :30 row hard :15 rest 6 fast burpees 10:00 gymnastics practice – pick an upper press to pair w/rope climb footwork drills + 10:00 @ 60-70% effort – very easy, focus

For completion as warm-up: 15m walk on toes 15m walking lunge 15m wall on heels 15m walking lunge 10 alternating KB windmills, 4111 AMRAP in 30:00 in teams of 3, trade off all work as desired w/just 1 working at a time: 1000m run 50 hang power cleans, 95/65 50 weighted sit-ups w/DB held @