3 sets as warm-up: 15 single-unders 15 double-unders (or 15 more single-unders) 10 light Russian kettlebell swings :10 side star plank On a running 30:00 clock: 15:00 to build to a challenging deadlift triple, must release hands from bar at the bottom of each rep (so cannot touch-and-go) 5:00 rest 10:00 @ 80% effort –

Dynamic mobility work – coach-led AMRAP in 20:00 w/a partner: 20 thrusters or heavy wall balls (30/20 to 10) 20 pull-ups 20 burpees *trade off as needed with only 1 partner working at a time, mandatory tag on every switch + optional abs/bis/tris of choice Post result to comments.

2 sets as warm-up: 5 DB renegade rows (1 = 1 push-up + 1 L row + 1 push-up + 1 R row) 10 alternating DB reverse lunges 20 single- or double-under Every :90 for 15:00 (5 sets of each): 1st: 4 front squats, 20X1 2nd: 4/side 3-point DB rows, 20X0 + For time: 30

For completion as warm-up: 15m toe walk 15m heel walk 15m forward walking lunges 15m backward walking lunges 5 inchworms 10:00 gymnastics practice – coach-led + 2 rounds @ sustainable effort: 3:00 strict pull-ups 3:00 light DB/KB windmill – switch arms every 3 reps 3:00 bike or row easy *these are not AMRAPs, goal is

2 rounds easy: 5 v-ups 10 scap push-ups 15 air squats Every :60 for 20:00 (5 sets of each): 1st: 10 alternating goblet reverse lunges 2nd: 5-10 toes-to-bar 3rd: 10 goblet squats 4th: :30 row or bike – treat as a warm-up for the 300m for time to follow… *same KB/DB for both lunges and