3 sets as warm-up: 3 prisoner Kang squats, 3030 10 alternating toe touches from plank 30 single-unders Every :90 for 15:00 (5 sets of each): 1st: 2 front squats from the ground (so 1 squat clean + 1 front squat, OR 1 power clean + 2 front squats) 2nd: 4 bent-over dual DB rows w/:01

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: 2-3 sets of (1 toes-to-bar + 1 pull-up) OR

3 rounds as warm-up: 3 prisoner air squats, 5050 :20 hollow rock 10 alternating toe touches from plank Every 3:00 for 12:00 (4 sets): 3 back squats, 30X1 – build to a challenging final triple 12 alternating DB rows from plank, light/moderate & solid throughout + 4 sets for total strict pull-up reps: 2:00 of

3 rounds easy: 5 air squats w/alternating single-arm reach overhead at bottom of each rep 10/side very light band external rotations 10 alternating toe touches from plank Every 3:00 for 15:00 (5 sets): 3-3-3-3-3 power cleans + 12:00 @ easy effort – emphasis on quality reps/movement @ steady pace, treat as active recovery & movement

3 rounds as warm-up: 5 air squats w/alternating single-arm reach overhead each rep 10 alternating toe touches from plank :20 relaxed hang from bar + 3 rounds easy: 1-3 DB thrusters 1-3 toes-to-bar 3-6 double-unders + 3:00 row or bike easy AMRAP in 20:00: 4 DB thrusters 6 toes-to-bar 24 double-unders *50/35 DBs for those