3 sets as warm-up: 5 air squats w/alternating single-arm reach overhead each rep 10 alternating toe touches from plank 5 slow & controlled ring rows 15:00 to build to a tough front squat single, get in very light scap activation work between sets (pull-aparts, band or DB external rotations, etc.) or pvc/band passthroughs if overhead

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: :15-:30 L hang, toes-to-bar hold, or 2-arm active hang from bar 2nd: :15-:30 freestanding handstand hold or tripod headstand hold 20:00 @ easy, steady

3 rounds as warm-up: 5 scap push-ups 5/side single-leg prisoner good mornings, 3030 30 single-unders Every :60 for 15:00 (5 sets of each): 1st: 4-6 L single-leg Romanian deadlift 2nd: 4-6 R single-leg Romanian deadlift 3rd: 1-3 wall walks *light/moderate barbell or single DB for the RDLs, your choice + For reps: 4:00 of (6/side

3 rounds as warm-up: 5-10m crawl forward 5-10m crawl backward 5/side DB/KB windmills, slow & controlled – can test out a light med ball for these, too 10 prisoner air squats – last 5 1&1/4 Every 2:00 for 5 sets: 3 1&1/4 back squat – moderate & perfect for all sets/reps, final 2-3 sets can

3 rounds easy: 5 prisoner Kang squats 10 alternating DB snatches 15 light band pull-aparts Every :90 for 15:00 (5 sets of each): 1st: 4 power clean singles – all reps should be completed within :30 2nd: 4-6 DB floor presses, 40X1 + For time: 50 alternating DB snatches, heavy! 50 burpees *perform along the