For completion as warm-up: 5 inchworms 15m walking lunges :30 hollow rock 15m walking lunges 15 Russian kettlebell swings Every 3:00 for 30:00 (10 sets): 3 touch-and-go deadlifts, light/moderate 5-10 push-ups 30 double-unders or :30 double-under practice + 5:00-10:00 coach-led mobility Post results to comments.

2:00 easy bike/row/ski + 2 sets: 5 slow air squats 5m duck walk :10-:20 passive hang from bar :30-:60 rest + 2 sets: 2-3 thrusters 2-3 CTB pull-ups :30-:60 rest + 2:00 moderate bike/row/ski, high effort for the last :30 + 33-27-21-15-9 for time w/20:00 cap: Thrusters, 95/65 CTB pull-ups *most will not finish this

Dynamic mobility work – coach-led AMRAP in 15:00 in teams of 2: 5 burpee CTB pull-ups (chest on ground to chest touches bar any way, can jump) 20 air squats 40 double-unders *partners trade off completed movements + 3 rounds not for time: 30 med ball Russian twists 10 tough alternating DB curl & presses

2 sets as warm-up: 5 DB Devil’s presses 5 squats w/DBs @ shoulders 5-10 ring rows or Australian pull-ups Every :90 for 12:00 (4 sets of each): 1st: 2 front squats from the ground – squat clean counts as first rep 2nd: 5-15 perfect push-ups + 3 sets for even times: 30 Russian kettlebell swings

2 rounds as warm-up: :30 hollow hold :30 Sorensen hold :30 hang from bar 10:00 coach-led gymnastics practice of choice – pick 1-2 movements, preferably a push & pull, and alternate between them + 4 rounds of steady movement: :60 plank on ground :60 single-under 2:00 light Turkish get-ups 2:00 bike/row/ski + 5:00-10:00 mobility work