3:00 easy row or bike + 3 rounds easy: 3 slow & deliberate inchworms 5/side 1-arm DB hang clean & jerk 15-30 double-unders Every :60 for 12:00 (3 sets or each): 1st: 6-8 L single-arm KB/DB suitcase deadlifts, 20X1 2nd 3-4 L single-arm DB shoulder press, 30X1 3rd: 6-8 R single-arm KB/DB suitcase deadlifts, 20X1

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 5 KB goblet squat curl to halo Every :60 for 12:00 (4 sets of each): 1st: 2-3 front squats, 20X1 2nd: 3-5 L-arm 3-point DB rows, 20X0 3rd:

Dynamic mobility work – coach-led AMRAP in 15:00 w/a partner: 24 pull-ups 18 bar-facing burpees 12 deadlifts, up to 155/105 6 power cleans, same weight as deadlifts *all work must be evenly split, so partner 1 does 12 pull-ups, partner 2 does 12 pull-ups, partner 1 does 9 bar-facing burpees, partner 2 does 9, partner

3 sets as warm-up: 5 goblet squats, 22X1 5-10 strict pull-ups or :05-:15 chin-over-bar hold :15-:30 handstand hold A. Back squat, 2-2-1-1, 40X1; begin a set every 3:00 + 5:00-10:00 thruster & double-under practice + 5 rounds for time w/9:00 cap: 9 thrusters, up to 95/65 35 double-unders * + 5:00-10:00 coach-led mobility Post results

3 rounds as warm-up: 15m/side 1-arm Farmer’s walk 15m/side 1-arm overhead carry :15/side plank 10:00 gymnastics and/or med ball & sandbag lifting practice – pick a couple movement and go back & forth again + Every 2:00 for 12:00 (2 sets of each): 1st: 20 steps DB death march – light, smooth, and controlled 2nd: