3 rounds easy: 5 band passthroughs 5 band overhead squat, 2211 10 band pull-aparts :30 plank on ground *light band, either the orange or red Every :90 for 15:00 (5 sets of each): 1st: 1 back squat, 22X1 – moderate & perfect for all sets/reps, final 2-3 sets can be tough as long as tempo

Dynamic mobility work – coach-led For time w/a partner: 100 calories – your choice row/bike/ski 100 single-arm DB shoulder-to-overhead, tough 100 kettlebell swings, tough 100 burpees w/lateral hop over the DB or barbell *movements can be completed in any order, but each must be done in it’s entirety before moving onto the next movement *can

2 sets as warm-up: 7 air squats w/alternating single-arm reach overhead each rep 14 alternating toe touches from plank 7 scap pull-ups 15:00 to build to a moderate front squat triple – definitely not a max! + For time w/7:00 cap: 21 toes-to-bar 21 KB goblet squats, tough but able to be completed unbroken when

For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 15m bear crawl 15m crab walk 15m duck walk 15 kip swings (hollow to arch) 30:00 @ 65-75% effort – nice & steady!: 30m moderate/tough Farmer’s walk 3 wall walks or 15 feet handstand walk 30m moderate/tough Farmer’s walk 600m row OR

3 rounds as warm-up: 5 scap pull-ups 5 scap push-ups 10 alternating DB snatches, light *all movement slow & controlled Every :60 for 10:00 (5 sets of each): 1st: 5 L DB hang clean & jerk 2nd: 5 R DB hang clean & jerk *goal is to find the heaviest DB you can complete 5