3 rounds as warm-up: 30 single-unders 10 alternating toe touches from plank 5 strict toes-to-bar or hanging leg/knee raises Every :90 for 15:00 (5 sets of each): 1st: 1 close-grip bench press 2nd: 1 strict weighted pull-up OR 1 slow pronated negative w/:05-:10 even descent *build to tough final singles of each + 21-15-9 for

2 rounds as warm-up: 5 hand-release push-ups w/:01 pause @ top 10 bent hollow rocks 20 prisoner box step-ups Every 3:00 for 5 sets: 5-4-3-2-1 front squats – all sets moderate for the reps 10 light/moderate band pull-aparts + 3 sets for total wall balls: 2:00 of (300/250m row + wall balls in remaining time)

Dynamic mobility work – coach-led AMRAP in 24:00 w/a partner: 8 toes-to-bar 10 alternating single-arm DB hang clean & jerk 14/12 row calories *alternate completed movement, so P1 does 8 TTBs, then P2 does 5/side DB HC&Js, then P1 rows, then P2 does 8 TTBs, and so on… + optional abs/bis/tris of choice Post result

2 sets as warm-up: 10 scap push-ups 5/side 1-arm DB snatches 5/side 1-arm DB thrusters Every :90 for 15:00 (5 sets of each): 1st: 1 clean-grip deadlift + 1 squat clean + 1 front squat 2nd: max (-1) strict pull-ups – if less than 5 unbroken on a fresh set, band assist to allow for

For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 15m bear crawl 15m crab walk 15m duck walk Every :60 for 10:00 (5 sets of each): 1st: :30 handstand hold or handstand walk or shoulder taps from top of wall walk 2nd: 30m Farmer’s walk + For completion @ 70-80% effort: