For completion as warm-up: 15m toe walk 15m heel walk 15m forward walking lunges 15m backward walking lunges 15m forward bear crawl 15m backward bear crawl 10:00 gymnastics practice – coach-led + 20:00 @ easily sustainable effort: 60m med ball bear hug carry, sandbag bear hug carry, or dual KB front rack carry 200m easy

3 rounds easy: 4 v-ups 8 scap push-ups 12 air squats 10:00 to build to a challenging hang power clean + Every :60 for 12:00 (4 sets of each): 1st: 5-10 strict handstand push-ups OR 1-2 slow & controlled wall walk OR 5-10 perfect push-ups 2nd: 15 Russian kettlebell swings 3rd: :30 bike or row

For completion as warm-up: 5 tiny kip swings (hollow-to-arch) + 5 medium kip swings 15m bear crawl forward 15m bear crawl backward 5 medium kip swings + 5 big kip swings 15m walking lunge forward 15m walking lunge backward 5 big kip swings + 5 pull-ups (or just 10 big kip swings) Every :60 for

3 sets as warm-up: 10m toe walk 10m heel walk 10 light Russian kettlebell swings 3/side plank rotations Every :60 for 15:00 (5 sets of each): 1st: 3 close-grip bench press, 30X0 2nd: 3 L leg single-leg crossbody DB Romanian deadlifts, 3010 3rd: 3 R leg single-leg crossbody DB Romanian deadlifts, 3010 + 3 rounds

Dynamic mobility work – coach-led For time: 100 toes-to-bar 400m run together 200 wall balls 400m run together *only 1 working at a time on the TTB/WB portion w/the non-working partner in a plank + optional abs/bis/tris of choice Post result to comments.