3 rounds easy: 10 band passthroughs 5 prisoner good mornings 2 slow & controlled inchworms Every :90 for 15:00 (5 sets of each): 1st: 2 halting clean-grip deadlift w/:01 pause just below the knees on the way up & down each rep, :01 reset between reps (so no touch-and-go) 2nd: 3-6/side 1-arm DB push presses

On a running 60:00 clock: @ 05: 10:00 veeeeeery easy of 24 single-unders + 12 calories (your choice) + 4 alternating very light Turkish get-ups @ 20: every :60 for 10 sets: 1 empty bar split jerk w/emphasis on upright torso during dip, full hip extension, and sound footwork at both catch and during recovery

Dynamic mobility work – coach-led AMRAP in 21:00 in teams of 3: 70 dual DB squats 70 pull-ups 70 calories – your choice row/ski/bike *split all work as desired w/only 1 teammate working at a time + 4 sets not for time: 16/side single-arm band press downs 16 med ball Russian twists 16 dual DB

3 sets as warm-up: 7 scap pull-ups 5 prisoner Kang squats 3 inchworms Every :60 for 14:00 (7 sets of each): 1st: 1 hang power clean or 1 hang power snatch 2nd: 1 slow & controlled wall walk (try to take :05 up, hold, :05 back down) + AMRAP in 7:00: 3 hang power cleans

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: 10 controlled kips (hollow-to-arch) 2nd: :15-:30 freestanding handstand hold or tripod headstand hold or handstand walk practice + 20:00