2 sets as warm-up: :15 hollow rock :15 hollow hold 15 Russian kettlebell swings 5 KB goblet squats, 13X1 Every 3:00 for 12:00 (4 sets): 4-5 front squats, 20X1 *get in a little jump rope skill work during your rest, nothing crazy, just looking to improve efficiency… + Every :60 for 16:00 (16 sets): 5

2 rounds as warm-up: 15 light band pass-throughs 15 light band pull-aparts 15 light band good mornings 10:00 coach-led gymnastics practice of choice – pick 1-2 movements, preferably a push & pull, and alternate between them + Every :60 for 20:00 (5 sets of each): 1st: 10 unweighted GHD hip extensions or 10-15 light reverse

For completion as warm-up: 2:00 row/bike/ski easy 6 alternating Turkish get-ups w/windmill @ top 30 Russian kettlebell swings, light Every :90 for 15:00 (10 sets): 1 clean-grip deadlift 1 power clean 1 hang power clean + For time: 15 burpees 30 alternating DB snatches 15 burpees 30 alternating DB snatches 15 burpees *advance 1 squat

2 rounds: 3 slow & controlled inchworms 30m/side 1-arm Farmer’s walk :10-:30/side star plank + Every :60 for 15:00 (5 sets of each): 1st: 5-10 strict pull-ups 2nd: 1-3 wall walks 3rd: 15-45 double-unders + Every :60 for 15:00 (5 sets of each): 1st: 5-10 toes-to-bar 2nd: 15m slow bear crawl 3rd: 10 bike calories

3 sets as warm-up: 5 strict pull-ups or ring rows 15m walking lunges 15/10 calories – increase effort a bit each round 10:00 to build to a heavy thruster double – can be from the rack or the ground + AMRAP in 15:00: 19 wall balls 19 calories *if registered for the Open, use the