3 rounds as warm-up: 10 Russian kettlebell swings :15/side star plank :15 2-arm passive hang from bar or rings Every :90 for 12:00 (4 sets of each): 1st: 1 power clean from just above knees + 1 power clean from just below knees + 1 power clean 2nd: 6-8 DB floor presses, 40X1 + 3

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 light KB goblet squat curl to halo Every :60 for 12:00 (4 sets of each): 1st: 3-4 front squats, 20X1 2nd: 4-6 L-arm 3-point DB rows, 20X0

3:00 easy row or bike + 3 rounds easy: 3 slow & deliberate inchworms 10 alternating crossbody DB deadlifts, 3111 Every :60 for 12:00 (3 sets or each): 1st: 4-5 L leg KB/DB suitcase deadlifts, 31X1 2nd 4-5 L single-arm DB shoulder press, 30X1 3rd: 4-5 R leg KB/DB suitcase deadlifts, 31X1 4th: 4-5 R

Dynamic mobility work – coach-led For time in teams of 2: 1000m run 100 pull-ups 100 single-arm DB thrusters *the run must be completed together before splitting the pull-ups & thrusters as desired + optional 3 sets not for time: 10 alternating DB curl & press 15 unweighted GHD hip extensions 10-15 glute-ham sit-ups Post

3 sets as warm-up: 3/side 1-arm DB thruster or 1-arm DB overhead squat, 22X1 12 hollow rocks (1 = forward & back) A. Back squat, 3-3-2-2, 40X1; begin a set every 3:00 + 5:00 power clean & upper pressing prep/build to a working weights + 10 rounds for time w/10:00 cap: 5 power cleans 5