3 sets as warm-up: :10 passive hang from bar :20 shoulder taps from plank on ground :30 wall sit march (alternate lifting a foot off the ground while in a wall sit) 10:00 to build to a tough squat clean + 5:00 rest + AMRAP in 15:00: 5 pull-ups 10 push-ups 15 air squats +

3 rounds as warm-up: 5-10 glute-ham sit-ups 10 GHD hip hip extensions 15m walking lunges 10:00 coach-led gymnastics practice of choice – pick 1-2 movements, preferably a push & pull, and alternate between them + 20:00 steady movement 30m bear crawl or 20’ handstand walk (10’ out & 10’ back) :60 row/bike/ski 30m tough Farmer’s

For completion as warm-up: 2:00 run/row/bike/ski easy + 2 rounds easy: Half the rig toe walk Half the rig heel walk 12 alternating toe touches from plank 24 double-unders or 48 single-unders Every :60 for 12:00 (4 sets of each): 1st: 4-5 L leg DB/KB Romanian deadlifts, 3111 2nd: 4-5 R leg DB/KB Romanian deadlifts,

2:00 easy bike/row/ski/run 3 sets of (5 slow air Kang squats + 10 alternating toe touches from plank) + Every :90 for 15:00 (5 sets of each): 1st: 4-6 dual DB push presses, 21X1 2nd: 2-3 clean-grip deadlifts, 21X1 + 2 rounds for time w/10:00 cap: 400m run or .6 mile Assault/Echo bike or 1000m

For completion as warm-up: 90 single-unders 30m walking lunges 30m bear crawl 10 alternating toe touches from plank, nice & slow Every 2:30 for 15:00 (6 sets): 6 back squats, 30X1 *build from light/moderate to heavy + Every :90 for 15:00 (10 sets): 5-10 pull-ups – any unbroken variation 10 challenging but unbroken goblet squats