3 sets as warm-up: 12 air squats, 1010 :30 plank on ground 4-8 pull-ups or ring rows 20:00 to build to both a 1-rep max strict weighted pull-up AND a challenging (tough but not true max) clean single – does not have to be a true max, but if feeling good, go for it! *if

3 rounds: 3 slow & controlled inchworms 15m/side 1-arm Farmer’s walk :15/side star plank + Every 3:00 for 15:00 (6 sets): 2 close-grip bench presses, 30X1 10 unbroken Russian kettlebell swings, moderate *work to a tough final double on the bench, but treat the swings as a hip warm-up for the 5 rounder to follow

Dynamic mobility work – coach-led For time w/a partner, trade off all work as desired: 100 pull-ups 100 wall balls 5:00 rest 100 wall balls 100 calories – your choice row/bike/ski + optional bis & tris work of choice Post result to comments.

2 sets as warm-up: 12 alternating DB curl & presses 3 DB goblet squats, 5511 :10-:20 hanging knee raise or L-hang A. Back squat, 4-3-2, 20X2; begin a set every 3:00 + Every :60 for 8:00 (8 sets): 1 snatch + 1 hang snatch *light loads, can be squat or power, and below/above the knees

2 rounds as warm-up: 15 light band pass-throughs 15 light band pull-aparts 15m unweighted walking lunges 10:00 gymnastics work of choice – pick 1-2 movements and focus on improving 1 aspect without fatigue + 2 sets @ steady effort: 4:00 of [15m/side 1-arm Farmer’s walk + 15m/side 1-arm DB overhead carry + :30 bottom of