2 rounds as warm-up: :60 bike or row :15 rest :60 burpees :15 rest *increase effort a bit for 2nd round 10:00 gymnastics and/or med ball & sandbag lifting practice – pick a couple movement and go back & forth again + 10:00 @ 65-75% effort – should be easily sustainable throughout: 200m run 15

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 :30 2-arm passive hang from bar AMRAP in 15:00: 5 strict pull-ups 5/side 1-arm DB hang clean & jerk 10 alternating pistols, Cossack squats, or prisoner step-ups to

3 rounds as warm-up: 5 burpees w/perfect push-up each rep 10 alternating 1-arm Russian kettlebell swings (change hands @ top) 30 single-unders 10:00 to build to a tough power clean double + 4:00 rest + Every :60 for 10:00 (4 sets of each): 1st: 4-6 barbell shoulder presses, 11X1 2nd: :30 hollow hold + 2:00

For completion as warm-up: 3:00 easy row + 3 rounds easy: 3 slow & deliberate inchworms 5-10m duck walk Every :60 for 12:00 (3 sets or each): 1st: 4-5 L barbell on back split squats, 3010 2nd 4-5 L 3-point DB rows, 3010 3rd: 4-5 R leg barbell on back split squats, 3010 4th: 4-5

Dynamic mobility work – coach-led For time in teams of 2: 600m run 50 deadlifts, 135/85 50 burpees 400m run 30 burpees 30 deadlifts, 135/85 200m run *runs must be completed together, thrusters & pull-up can split as desired with only 1 partner working at a time + optional 3 sets not for time: 12