For completion as warm-up: 2:00 easy row/bike/run + 2 rounds easy: 5 scap pull-ups, 1111 5 scap push-ups, 1111 5m forward duck walk 5m backward duck walk *straight elbows throughout on both scap movements Every :90 for 12:00 (3 sets of each): 1st: 6-8 L DB rear foot elevated split squats, 30X0 2nd: 6-8 R

3 rounds as warm-up: 10 alternating DB snatches, light 15m crab walk 10 alternating toe-touches from plank Every :60 for 14:00 (7 sets of each): 1st: 1 clean grip deadlift + 1 power clean + 1 hang power clean 2nd: 3-5 strict handstand push-ups or seated on floor DB shoulder presses, 20X1 for both *moderate

200m run + Dynamic mobility work – coach-led 3 rounds for time in teams of 3: 800m run 80 wall balls 40 pull-ups *each team member completes 1 of the 800m run, while all wall balls & pull-ups are split in any fashion w/just 1 teammate working at a time + optional 3 sets not

3 sets as warm-up: :05 chin-over-bar hold :10 plank or handstand hold :15 bottom of squat hold :20 single-unders A. Hang snatch from just below the knees, 10 x 1 moderate; begin a rep every :60 B. Back squat, 2-2-1-1, 20X1; begin a set every 2:30 + 3 rounds for time w/10:00 : 63 double-unders

3 rounds as warm-up: 5/side light 1-arm DB upright row, 3010 10m crab walk :30 plank 10:00 gymnastics – pick a couple movement and go back & forth again + 15:00 @ 60-70% effort – easy pace… 15/10 bike calories 30m bear crawl 30m tough Farmer’s walk 5:00-10:00 mobility work – coach-led Post results to