2 rounds as warm-up: 4-6/side light DB external rotations, 2010 15m bear crawl 15m crab walk Every :60 for 10:00 (5 sets of each): 1st: upper press gymnastics practice of choice – should take about :30 depending on movement choice 2nd: 15 light band good mornings + Every :60 for 10:00 (5 sets of each):

3 rounds as warm-up: 10 alternating toe touches from plank 10 walking lunge steps w/reach overhead :20 hollow rock AMRAP in 15:00: 5 strict pull-ups 10 hand-release push-ups 15 air squats + For completion – break, rest, & partition as desired: 2:00 flutter kicks 2:00 arrested superman hold 60 light band pull-aparts :60 med ball

3 sets as warm-up: 10 alternating light DB snatches 15m bear crawl :20 bottom of squat hold Every :90 for 15:00 (5 sets of each): 1st: 2-3 clean-grip deadlifts, 31X1 2nd: 5-6 DB bench presses, 30X0 + Every 2:00 for 12:00 (6 sets): 10 Russian kettlebell swings 10 burpees *select reps/loading that allows all work

For completion as warm-up: 2:00 easy row/bike/run + 3 sets: 4 toes-to-bar or hang leg raises 4/side 1-arm DB thrusters, 22X1 20 single-unders Every 2:00 for 16:00 (4 sets of each): 1st: 1 squat clean (or 1 power clean + 1 front squat) + 2 alternating reverse lunges + 4 front squats 2nd: 6-8/side 1-arm

Dynamic mobility work – coach-led For load/rounds w/a partner: 12:00 for both partners to build to a challenging, solid clean-grip deadlift single 4:00 rest AMRAP in 12:00 w/partners trading off completed rounds: 12 Russian kettlebell swings 9 bar-facing burpees 6 pull-ups + optional: 100 alternating DB curl & presses Post result to comments. SCHEDULE NOTICE: