Dynamic mobility work – coach-led AMRAP in 21:00 in teams of 3: 70 push-ups 70 kettlebell swings 70 calories – your choice row/ski/bike *split all work as desired w/only 1 teammate working at a time + 3 sets not for time: 20/side single-arm band press downs 20 med ball Russian twists 20/side single-arm band curls

3 sets as warm-up: 6 scap pull-ups 4 prisoner Kang squats 2 inchworms Every :60 for 14:00 (7 sets of each): 1st: 1 squat clean thruster 2nd: 1-2 strict supinated pull-ups – weight or assist as needed to make 1-2 moderate/tough but achievable each round + 21-15-9 for time: Thrusters, up to 95/65 Pull-ups OR

For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 15m bear crawl 15m crab walk 15m duck walk :30 relaxed hang from bar Every :60 for 10:00 (5 sets of each): 1st: :05-:10 chin-over-bar or CTB hold 2nd: :15-:30 freestanding handstand hold or tripod headstand hold or handstand walk practice or

3 rounds as warm-up: :30 relaxed hang from bar 2 prisoner air squats 2/side prisoner alternating forward lunges 2/side prisoner alternating reverse lunges Every :60 for 10:00 (10 sets): 1 hang power clean, moderate + AMRAP in 5:00: Strict pronated pull-ups *band assist only if you will likely get less than 10 total, and only

3 rounds as warm-up: 15m slow crawl forward 15m walking lunge 10 alternating DB snatches 15:00 to build to a heavy back squat single – can be a true max if feeling great, otherwise just heavy for the day + 4 rounds for reps: 2:00 of (300/250m row + max in remaining time wall balls)