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: 2-3 snatch-grip deadlifts, 31X1 – prioritize perfect positions over load for these, nothing ugly 2nd: 1-3 wall walks, slow & controlled on way up

For completion as warm-up: 5 inchworms 30m Farmer’s walk :30 hollow rock 30m Farmer’s walk 5 inchworms Every :90 for 15:00 (10 sets): 1 moderate/tough squat clean + Every :60 for 15:00 (5 sets of each): 1st: 5/side 1-arm DB hang clean & jerks 2nd: 5-10 toes-to-bar or hanging knees raises 3rd: :30 row/bike/ski moderate

2 sets easy: 10 alternating hip internal rotations 10 alternating toe touches from plank w/pause touching toes + 4 sets: 1 snatch, building to 95/65 1 bar-facing burpee :30-:60 rest + 2 sets: 1 pull-up 1 bar-facing burpee 1 pull-up or bar muscle-up 1 bar-facing burpee :30-:60 rest + 2:00 moderate bike, sprint last :10-:15

Dynamic mobility work – coach-led AMRAP in 15:00 in teams of 2: 36 double-unders 9 deadlifts 6 hang power cleans 3 shoulder-to-overhead *partners trade off completed rounds, same load for all 3 barbell movements up to 155/105 + 2 rounds not for time: 30 med ball Russian twists 30 alternating DB curls Post result to

3 sets as warm-up: 2 DB Devil’s presses 4 squats w/DBs @ shoulders 6 ring rows or Australian pull-ups Every :90 for 12:00 (4 sets of each): 1st: 2-3 front squats front the ground – squat clean counts as 1st rep 2nd: 5-15 toes-to-bars – goal is unbroken & repeatable for all 4 sets +