2 rounds as warm-up: 15m bear crawl 15m walking lunges w/reach overhead 5/side DB crossbody deadlifts Every :90 for 15:00 (5 sets of each): 1st: 3-2-1-1-1 clean-grip deadlift – build to a tough but solid final single 2nd: :20/side star plank + For time: 9-12-15 of [kettlebell swings + burpees] 5:00 rest 15-12-9 of [kettlebell

3 rounds as warm-up: 50 single-unders 5/side 1-arm DB thrusters :10 chin-over-bar hold :10 passive hang from bar Every :90 for 15:00 (5 sets of each): 1st: 2 squat clean singles (:10-:20 between reps) 2nd: 5-10 unbroken toes-to-bar OR :30 toes-to-bar kipping rhythm work + 5 rounds for time w/10:00 cap: 10 thrusters, up to

Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led For time w/a partner, trade off all work as desired: 1000m row or 1.5 mile Assault Bike or 800m ski erg 100 alternating DB snatches 1000m row or 1.5 mile Assault Bike or 800m ski erg 100 burpees 1000m row

Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 goblet squats w/pause in the hole) Every :90 for 15:00 (5 sets of each): 1st: 3-2-1-1-1 back squats, 20X1 2nd: 4 double DB split jerks

For completion as warm-up: 500m row easy 30m bear crawl 300m row moderate 30m walking lunges w/reach overhead each step 100m row hard Every :60 for 15:00 (5 sets of each): 1st: :30 toes-to-bar, gymnastic, butterfly, or muscle-up kipping practice – can be full repetitions this week, but keep thing non-fatigue 2nd: :30 handstand hold