For completion as warm-up: 2:00 easy row/bike/ski + 3 sets: :10 flutter kick :10 hollow rock :10 hollow hold 10m duck walk Every 2:00 for 16:00 (4 sets of each): 1st: 8-10 alternating reverse lunges (bar on back) 2nd: 10-12 alternating DB rows from plank w/:01 pause @ top each rep *moderate loads you can

3 sets as warm-up: 15m unweighted walk lunges 10 alternating toe touches from plank 15m bear crawl :20 passive hang from bar Every :90 for 15:00 (5 sets of each): 1st: 4-5 clean-grip Romanian deadlifts, 21X1 w/bottom position anywhere below the knees but off the floor 2nd: 8-10 alternating DB Z presses w/:01 pause @

Dynamic mobility work – coach-led For time in teams of 2 w/30:00 cap: 100 pull-ups (must be completed 20/20, 15/15, 10/10, 5/5) 200 wall balls (must be completed 40/40, 30/30, 20/20, 10/10) 300 double-unders (must be completed 60/60, 45/45, 30/30, 15/15) + optional bis & tris work of choice Post result to comments.

3 sets as warm-up: :10-:20 2-arm relaxed hang from bars or rings 5/side 1-arm DB hang clean & jerk into 15m overhead DB carry after 5th rep 5 DB goblet squats, 22X1 A. Hang snatch from below the knees, 4 x 3 moderate & crisp; begin a set every 2:00 B. Back squat, 8-8-8, 30X0;

3 rounds as warm-up: 5/side light DB external rotations, 3010 :30 bottom of relaxed squat hold Every :60 for 8:00 (8 sets): :10-:20 upper press gymnastics practice of choice + Every :60 for 8:00 (8 sets) :10-:20 upper pull gymnastics practice of choice + Every 2:00 for 12:00 (6 sets): :30 bike, row, or ski