2:00 easy bike/row/ski/run 3 sets of (5 slow air Kang squats + :10-:20 passive hang from bar/rings) + Every 2:30 for 15:00 (6 sets): 3 back squats, 40X1 *build from light/moderate to a final tough triple + Every :60 for 10:00 (10 sets): 5 DB thrusters 5 strict pull-ups, CTB pull-ups, ring rows, or Australian

3 sets as warm-up: 3 DB Devil’s presses 5 squats w/DBs @ shoulders 7 ring rows or Australian pull-ups Every :90 for 15:00 (5 sets of each): 1st: 1 squat clean 2nd: 5-10 strict pull-ups – band-assist if required to get 5 unbroken + AMRAP in 10:00: 5 toes-to-bar 10 hand-release push-ups 15 air squats

2 rounds as warm-up: :30 hollow hold :30 Sorensen hold :30 hang from bar or rings 10:00 coach-led gymnastics practice of choice – pick 1-2 movements, preferably a push & pull, and alternate between them + 20:00 steady movement :30/side star plank 30m/side heavy 1-arm Farmer’s walk 3 slow & controlled wall walks 300m row

For completion as warm-up: 2:00 row/bike/ski easy + 3 rounds easy: 10 light Russian kettlebell swings 10 alternating toe touches from plank Every :90 for 15:00 (5 sets of each): 1st: 15m DB walking lunges w/DBs @ shoulders 2nd: 8-12 alternating DB rows from plank *moderate loads w/perfect movement + 10:00 for near-max distance w/a