Dynamic mobility work – coach-led For time w/a partner w/20:00 cap: 40 burpees 800m run 40 alternating DB snatches 160 double-unders 40 alternating 1-arm DB hang clean & jerks 800m run 40 burpees *tough DB load, same for both movements, split all work as desired w/only 1 partner working at a time + optional abs/bis/tris

3 sets as warm-up: 5 scap pull-ups 7 scap push-ups 9 prisoner air squats Every :90 for 15:00 (5 sets of each): 1st: 1 squat clean + 1 hang squat clean + 1 front squat, moderate 2nd: 2-3 strict pull-ups – use band assistance or add load to make 2-3 challenging + For time w/9:00

For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 15m bear crawl 15m crab walk 15m duck walk 30:00 @ easily sustainable effort: 1 mile bike or 600m ski erg or 800m row :60 front leaning rest on ground 200m light Farmer’s walk 60 single-unders + 5:00-10:00 mobility work – coach-led

3 rounds easy: 5 scap push-ups 5 Russian kettlebell swings 5 goblet squats 10:00 to build to a challenging hang power snatch + Every :60 for 8:00 (4 sets of each): 1st: 5-10 perfect push-ups 2nd: 10 unbroken Russian kettlebell swings + For time: 10 heavy alternating DB snatches 15 burpees 200m run + 5:00-10:00

2 rounds as warm-up: :30 bent hollow hold 15m bear crawl 12 alternating reverse lunges w/single DB overhead (switch arms after 6 each round) Every 3:00 for 5 sets: 6 back squats, 20X1 + 3 sets for total reps, picking up where you left off each set: 2:00 of [4 pull-ups + 4 toes-to-bar +