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 2nd: :30 med ball, sand bag, or dual KB front rack hold + For completion/time @ 75-85% effort w/a partner: 1500m

3 rounds easy: 5 air squats w/alternating single-arm reach overhead at bottom of each rep :10-:20 handstand hold or 1 slow wall walk 30 single-unders AMRAP in 9:00 30 alternating box step-ups, single DB held anywhere 30 double-unders 30 toes-to-bar 30 double-unders + Every :60 for 15:00 (5 sets of each): 1st: 5 med ball,

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