3 sets as warm-up: :15/side plank :15 arrested superman hold 15 air squats, 1010 – steady :02 reps with no pauses Every :60 for 12:00 (4 rounds of each): 1st: :20-:30 hollow rock 2nd: :05-:15/side bottom of pistol hold or single-leg balance (standing with knee raises above hip level) 3rd: :05-:10/side single-arm hang from ring

For completion as warm-up: 15m walk on toes 15m wall on heels 15m walking lunges 15m bear crawl 15m crab walk 10 alternating toe-touches from plank Every 2:00 for 16:00 (4 sets of each): 1st: 6-8 alternating barbell Romanian deadlifts, 3011 2nd: 6-8 alternating DB push presses – DBs in both hands @ shoulders, but

For completion as warm-up: 2:00 easy row/bike/run + 2 rounds easy: 5 slow & deliberate inchworms 5 scap pull-ups, 1111 5m forward duck walk 5m backward duck walk Every :60 for 14:00 (7 sets of each): 1st: 1 squat clean (or 1 power clean into 1 front squat) 2nd: 1-3 strict pull-ups or muscle-ups if

Dynamic mobility work – coach-led 5 rounds for time in teams of 3: 400m run 27 pull-ups 18 power cleans, up to 135/95 *runs must be performed together, but split swings & pull-ups as desired with only 1 partner working @ a time + optional 2 sets not for time: 35 light tricep band pressdowns

3 sets as warm-up: 5 strict pull-ups or ring rows :10-:20 handstand hold or 5-10m handstand walk 15 air squats A. Hang snatch from just below the knees, 8 x 1 moderate; begin a rep every :90 B. Back squat, 2-2-2, 20X1; begin a set every 3:00 + 2 rounds for time: 200m 1-arm DB/KB