3 rounds as warm-up: 15m bear crawl 15m walking lunges 10 bent hollow rocks Every :90 for 15:00 (5 sets of each): 1st: 1 snatch-grip deadlift + 1 snatch pull + 1 power snatch 2nd: 3-6 strict handstand push-ups or + For total time: 3 rounds of (10 bar-facing burpees + 10 power snatches @

3 rounds as warm-up: :15 bent hollow rock 15m bear crawl 15m walking lunges Every 3:00 for 5 sets: 2 back squats, 20X1 12-15 light band pull-aparts + AMRAP in 6:00: 3 pull-ups 3 squat cleans, moderate up to 185/125 6 pull-ups 3 squat cleans 9 pull-ups 3 squat cleans And so on, adding 3

Dynamic mobility work – coach-led For time w/a partner: 20 DB Devil’s presses 800m run 40 DB burpees 400m run together 80 DB deadlifts 200m run together *same weights for all 3 DB movements, split all DB movements as desired w/only 1 partner working at a time, all runs are completed together + optional abs/bis/tris

3 sets as warm-up: 3 scap pull-ups 3/side 1-arm DB snatches 3/side 1-arm DB thrusters Every :90 for 15:00 (5 sets of each): 1st: 1 thruster + 1 squat clean + 1 front squat 2nd: max (-1) strict pull-ups – band assist as needed to allow for at least 5 unbroken reps for 1st set,

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: 1-2 wall walks OR 10-20’ handstand walk 2nd: 3 sets of (1 small kip + 1 moderate kip + 1 big kip) OR 1-3