Dynamic mobility work – coach-led 6 rounds for time w/a partner: 400m run 21 Russian kettlebell swings 15 push-ups *partners trade off completed rounds + optional 3 sets not for time: 10 tricep band pressdowns w/thicker band than previous weeks 6-8 DB curls – supinated on the way up, pronated on the way down 10

3 sets as warm-up: 5 Russian kettlebell swings 5 goblet squats, 20X1 5 strict pull-ups or ring rows :15-:30 handstand hold or 5-10m handstand walk A. Back squat, 4-4-4, 20X1; begin a set every 3:00 + 10:00 squat clean & double-under prep/practice + 5 rounds for time w/10:00 cap: 5 squat cleans, up to 155/105

3 rounds as warm-up: 15m/side 1-arm Farmer’s walk 15m/side 1-arm KB front rack carry 15m bear crawl 10:00 gymnastics – pick a couple movement and go back & forth again + Every 5:00 for 4 sets: 300m run easy 50-60m Farmer’s walk, as heavy as possible – 1 big lap around the rig 5:00-10:00 mobility

3 sets as warm-up: 1/direction hollow to superman roll :15-:30 2-arm passive hang from bar or rings 5m duck walk Every :90 for 30:00 (5 rounds of each): 1st: 8 burpees – goal is steady @ :05-:06/rep, watch the clock 2nd: 8 dual DB/KB sumo deadlifts, 3011 3rd: :30-:60 plank on ground or rings OR

For completion as warm-up: 15m walk on toes 15m wall on heels 10 wall balls w/:01 pause @ bottom 15m bear crawl 15m crab walk 10 wall balls w/no pause Every :90 for 12:00 (4 sets of each): 1st: 2-2-1-1 front squats building to a heavy final set, 20X1 2nd: 3-4/arm 3-point DB rows, 20X0