2 rounds as warm-up: 10 alternating toe touches from plank w/:01 hold each rep :15/side single-leg glute bridge hold OR :30 double-leg glute bridge hold :15-:30/side plank On a single 20:00 running clock: 4:00 to build to a shoulder press max 4:00 rest 4:00 AMRAP of (15m walking lunges w/DB @ shoulders + 10 alternating

For completion as warm-up: 2:00 easy row/bike/ski + 3 sets: :10 hollow rock :10 hollow hold 5/side light 1-arm DB snatches Every :60 for 15:00 (5 sets of each): 1st: 2-2-1-1-1 clean-grip deadlifts, 31X1 2nd: 5 L single-arm DB floor press, 30X0 3rd: 5 R single-arm DB floor press, 30X0 + For time w/10:00 cap:

2 sets as warm-up: 15m unweighted walk lunge 10 alternating toe touches from plank 15m bear crawl :30 bottom of squat hold Every :60 for 16:00 (4 sets of each): 1st: 5 L reverse lunges 2nd: 5 L DB chainsaw rows 3rd: 5 R reverse lunges 4th 5 R DB chainsaw rows *moderate loads you

Dynamic mobility work – coach-led AMRAP distance in 24:00 in teams of 3, each teammate begin on a separate station and cannot advance until all teammates have completed their station’s work requirement: Station 1: 500/400m row or .6/.5 mile bike Station 2: 12 1-arm DB hang to overhead (can be hang snatch or hang clean

3 sets as warm-up: :05-:10/side 1-arm hang from bar or ring 5/side 1-arm DB hang clean & jerk into 15m overhead DB carry after 5th rep 5m forward duck walk 5m backward duck walk A. 1 hang snatch from above the knees + 1 hang snatch from below the knees + 1 snatch, 4 x