2 rounds easy: 5 prisoner air Kang squats, 3030 :10-:20 handstand hold or 1 slow wall walk 20 single-unders Every :60 for 18:00 (6 sets of each): 1st: 9 DB power cleans 2nd: 6-12 hand-release push-ups OR 6-9 handstand push-ups (any variation strict and/or kipping) 3rd: 36 double-unders w/:30 cap + Every :60 for 12:00

3 rounds as warm-up: 5 hand-release push-ups w/:01 pause @ top 10 bent hollow rocks 15m walking lunges Every 3:00 for 5 sets: 1 back squat, 20X1 12-15 light band pull-apart + For total time: 3 rounds of (10 toes-to-bar + 10 front squats @ 75/55) 3:00 rest 30 front squats, 75/55 300m run or

3 rounds as warm-up: 15m bear crawl 10 Russian kettlebell swings 5 strict toes-to-bar or hanging leg/knee raises Every :90 for 15:00 (5 sets of each): 1st: 1 snatch pull + 1 power snatch + 1 hang power snatch 2nd: :30 double-under practice + AMRAP in 6:00: 3 bar-facing burpees 3 hang power snatches, 75/55

Dynamic mobility work – coach-led For time w/a partner: 100 wall balls 50 CTB pull-ups 1000m run 50 CTB pull-ups 100 wall balls *run must be completed together, split wall balls & pulls as desired w/only 1 person working at a time + optional abs/bis/tris of choice Post result to comments.

3 sets as warm-up: 9 scap push-ups 3/side 1-arm DB snatches 3/side 1-arm DB thrusters Every :90 for 15:00 (5 sets of each): 1st: 1 deadlift + 1 power clean + 1 hang power clean 2nd: 5-10 kipping handstand push-ups if proficient OR 5-10 standing strict DB shoulder presses + For time w/7:00 cap: 7