For completion as warm-up: 2:00 easy row/bike/run + 3 rounds easy: 5 scap pull-ups, 1111 5 scap push-ups, 1111 10 Cossack squats Every 2:00 for 10:00 (5 sets of each): 10 steps DB walking lunges, heavy! + Every :60 for 15:00 (5 sets of each): minutes 1-5: 5-10 unbroken strict pull-ups – add weight or

3 rounds as warm-up: 8 alternating DB snatches 15m bear crawl 30 single- or double-unders Every :90 for 15:00 (10 sets of each): 1 clean grip deadlift 1 power clean 1 shoulder-to-overhead (push press or any jerk) + For time w/10:00 cap: 30 deadlifts, 225/155 800m run *load should allow all reps to be completed

Dynamic mobility work – coach-led 3 rounds for time w/a partner w/only 1 working at a time: 150 double-unders 60 wall balls, 20/14 to 10 30 CTB pull-ups + optional 3 sets not for time: 20 tricep band pressdowns w/pause @ bottom 20 AbMat sit-ups Post result to comments.

2 sets as warm-up: :05 chin-over-bar hold :05 passive hang from bar :20 plank or handstand hold :30 bottom of squat hold A. Snatch (from the ground this week – emphasis on slow pull to the knees leading to great positions above), 8 x 1 beginning a rep every :60 OR 8:00 to build to

2 rounds as warm-up: 5 DB Cuban presses :30 plank :30 table hold Every :60 for 10:00 (5 sets of each): 1st: upper press gymnastics practice of choice – should take :15-:30 depending on movement choice 2nd: 8-10 steps light DB death march + Every :60 for 10:00 (5 sets of each): 1st: upper pull