For completion as warm-up: 500m row easy 30m bear crawl 300m row moderate 30m bear crawl 100m row hard Every :60 for 12:00 (4 sets of each): 1st: :30 toes-to-bar, gymnastic, butterfly, or muscle-up kipping practice 2nd: :30 handstand hold or 5-10m handstand walk or :20 hollow hold 3rd: :30 double-under practice *kipping & handstand

3 rounds as warm-up: 5/side 1-arm DB shoulder press 5/side DB crossbody deadlift, 3111 :20 hollow rock/hold Every :90 for 12:00 (4 sets of each): 1st: 3 clean-grip deadlifts, 31X1 2nd: :20-:40 plank on forearms – maintain hollow position, long neck, and packed scaps throughout + Death by burpee up to minute 15: min 1:

2 rounds as warm-up: 15m bear crawl 15m walking lunge w/a twist :10 chin-over-bar hold :10 passive hang from bar Every :90 for 15:00 (5 sets of each): 1st: 3 front squats from the ground (a full squat clean counts as the first) 2nd: max strict pull-ups in :40 + For reps: 5:00 wall balls