3 sets as warm-up: 5 Russian kettlebell swings 5 goblet squats, 20X1 5 strict pull-ups or ring rows :15-:30 handstand hold or 5-10m handstand walk A. Hang snatch from just below the knees, 8 x 1-2 light & technique-based; begin a rep every :60 B. Back squat, 3-3-3, 20X1; begin a set every 3:00 +

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 movements and go back & forth again + 4 sets: 2:00 strict pull-ups :30 rest 2:00 offset carry w/1 KB in front rack & 1 DB overhead – switch sides

3 sets as warm-up: 1/direction hollow to superman roll :05-:10/side 1-arm hang from bar or ring 5m duck walk forward 5m duck walk backward Every :60 for 15:00 (5 rounds of each): 1st: 7 ring rows or Australian CTB pull-ups 2nd: 14 prisoner step-ups, 24/20 3rd: :30 plank on ground or rings OR hollow rock

For completion as warm-up: 2:00 easy row/bike/run + 3 rounds easy: 2 slow & deliberate inchworms 3/side 1-arm DB snatches 4/side 1-arm DB hang clean & jerk Every :90 for 15:00 (5 sets or each): 1st: 2 clean-grip deadlifts, 41X1 – build in weight as you go 2nd :30 plank march + 5 sets for

For completion as warm-up: 15m walk on toes 15m wall on heels 15 air squats 15m bear crawl 15m crab walk 15m walking lunges Every 2:00 for 16:00 (4 sets of each): 1st: 8-12 alternating front rack reverse lunges 2nd: 6-8 alternating DB rows from plank, heavy + For time in teams of 2: 42