2 rounds as warm-up: 15m walking lunges :30 plank 15m bear crawl :30 arrested superman hold Every :90 for 15:00 (5 sets of each): 1st: 6-12 unbroken strict pull-ups – band assist as needed to get 6 unbroken, solid reps 2nd: 6-12 KB goblet squats, 4010 + 5:00 rest + Every :90 for 15:00 (5

2 rounds: 5 slow & controlled inchworms 5/side 1-arm DB hang clean & jerks w/:01 pause overhead :30/side plank + Every 3:00 for 15:00 (5 sets): 2-3 close-grip bench press, 30X1 12 unbroken Russian kettlebell swings, moderate/tough + AMRAP in 6:00: 3 power cleans 3 shoulder-to-overhead 6 power cleans 6 shoulder-to-overhead 9 power cleans 9

2 sets as warm-up: 15 air squats, 1010 :30 plank on ground 5-10 pull-ups or ring rows 10:00 to build to a challenging (tough but not true max) front squat single – does not have to be a true max, but if feeling good, go for it! + 5:00 rest + 5 rounds for time:

Dynamic mobility work – coach-led AMRAP in 12:00 w/a partner: 24 double-unders 12 alternating DB snatches 6 hand-release push-ups + 6:00 rest + AMRAP in 12:00 w/a partner: 24 double-unders 12 single-arm DB hang clean & jerks (6/side) 6 burpees *partners trade off completed rounds w/a mandatory tag each switch + optional bis & tris

3 sets as warm-up: 10 alternating DB curl & presses 2 DB goblet squats, 5511 :15-:30 2-arm hang from bar A. Back squat, 5-4-3, 20X2; begin a set every 3:00 B. Hang snatch, 9 x 1 moderate & crisp; begin a rep every :60 + 3 rounds for time w/12:00 cap: 30 wall balls 15