Dynamic mobility work – coach-led For time/loads with a partner: 1200m run 60 toes-to-bar 180m heavy walking lunges, dual DB at shoulders 60 toes-to-bar 1200m run *partners trade off thee runs & TTBs as desired, but can only trade off on lunges every 30m + optional abs/bis/tris of choice Post result to comments.

For completion as warm-up: :30 passive hang from bar :30 plank on ground :30 wall sit + 5 sets: 2 pull-ups 4 push-ups 6 air squats Every :90 for 15:00 (5 sets of each): 1st: 1 squat clean + 1 front squat 2nd: 2 strict supinated pull-ups – add load or use band assistance to

2 rounds as warm-up: 3 GHD back extensions, 3030 15m unweighted walking lunges 15m bear crawl 10:00 coach-led gymnastics practice of choice – pick 1-2 movements, preferably a push & pull, and alternate between them + 20:00 niiice & steady: 10 single-arm Russian kettlebell swings – switch @ top of swing after 5 each round

3 rounds easy: :15/side star plank 5 goblet squats, 30X0 10 steps walk on toes 10 steps walk on heels For time w/15:00 cap: 3 rounds of (25 wall balls + 15 burpees) 150 double-unders + 4 sets not for time: 8-12 alternating DB curl 12 band press downs 12 AbMat sit-ups (can be GHD

3 sets as warm-up: 5/side light single-arm/single-leg DB Romanian deadlifts, 4010 5/side plank rotations 20-30 single-unders Every 2:30 for 10:00 (4 sets): 1 snatch-grip deadlift 1 snatch pull 1 hang snatch pull :10-:20 rest 5-10 slow band passthroughs + Every :60 for 20:00 (5 sets of each) – treat as active recovery from yesterday: 1st: