3 rounds as warm-up: 5 KB goblet squat curl to halos 15m bear crawl 30 single- or double-unders Every 2:00 for 12:00 (3 sets of each): 1st: 4-6 L DB rear foot elevated split squats, 30X0 2nd: 4-6 R DB rear foot elevated split squats, 30X0 + AMRAP in 12:00: 400m run 40 wall balls

Dynamic mobility work – coach-led For load & time w/a partner (2 scores): 10:00 to build to a hang power clean max 5:00 rest 6 rounds for time, partners trade off completed full rounds until each has done 3: 10 hang power cleans, up to 135/85 10 bar facing burpees 200m run + optional 2

3 sets as warm-up: :05 chin-over-bar hold :10 plank or handstand hold :15 bottom of squat hold :20 single- or double-unders A. Hang snatch from just below the knees, 8 x 1 beginning a rep every :60 OR 8:00 to build to a moderate/tough single if already proficient B. Back squat, 8 x 3 @

2 rounds as warm-up: 5/side light 1-arm DB upright row, 3010 :30 plank :30 table hold 10:00 gymnastics – pick a couple movement and go back & forth again + 15:00 @ 60-70% effort – easy pace… 5 pull-ups 10 push-ups 15 air squats 200m jog 5:00-10:00 mobility work – coach-led Post results to comments.

3 sets as warm-up: 8 walking lunges w/reach overhead & twist into lead leg each step 5-10 toes-to-bar or hanging knees raises 5/side 1-arm DB hang clean & jerk AMRAP in 12:00: 10 DB push presses 20 Russian kettlebell swings 40 double-unders *moderate loads on both the push presses & swings + Every :90 for