3 rounds as warm-up: 5/side 1-arm DB upright row, 3010 5/side 1-arm DB Arnold press, 2011 :30 table hold 10:00 gymnastics – pick a couple movement and go back & forth again + 15:00 @ 60-70% effort – easy! 200m run 15m bear crawl 30 double-unders 15m bear crawl 5:00-10:00 mobility work – coach-led Post

3 sets as warm-up: :10 hollow hold :10 arrested superman hold :10 passive hang from bar or ring 10m duck walk Every :60 for 15:00 (5 rounds of each): 1st: :15/side star plank 2nd: 5/side 1-arm DB hang clean & jerks 3rd: :30 bike or row – increase effort a bit each set to prep

For completion as warm-up: 2:00 easy row/bike/run + 2 rounds easy: 4 slow & deliberate inchworms 4 goblet squat curl to halos Every :90 for 12:00 (4 sets or each): 1st: 15m DB walking lunges (DBs held anywhere) 2nd 7-10 ring rows or tough Australian CTB pull-ups, 2020 + 5 sets for total reps: 2:00

For completion as warm-up: 15m walk on toes 15m wall on heels 15m walking lunges 15m bear crawl 15m crab walk 5 inchworms 10 alternating toe-touches from plank Every 2:00 for 16:00 (4 sets of each): 1st: 8-10 alternating barbell Romanian deadlifts, 3011 2nd: 8-10 alternating DB push presses – DBs in both hands @

Dynamic mobility work – coach-led For time in teams of 3: 150 row or bike calories 300 wall balls to 10’ 150 pull-ups *each team gets 1 wall ball and 1 rower/bike (team’s choice), work can be completed in any order and partitioned as desired, but only 2 may be working at a time +