On a running 60:00 clock: @ 05: 10:00 veeeeeery easy of 40 single-unders + 2/side light & slow Turkish get-ups + 4 strict pull-ups/ring rows @ 20: every :60 for 10 sets: 1 split jerk – emphasis on solid front rack, vertical dip/drive, and proper receiving position @ 35: 10:00 @ high effort w/a partner:

Dynamic mobility work – coach-led For reps/cals w/a partner: 8:00 to build to a challenging but solid deadlift single – not a true max 4:00 rest – load bar to working weight for the AMRAP 12:00 of (4 deadlifts up to 185/135 + 4 burpees w/lateral hop over the bar + 12/8 calories) *partners trade

3 sets as warm-up: 5 scap pull-ups 5 prisoner Kang squats 1 wall walk Every 2:00 for 14:00 (7 sets): 1 squat clean & jerk, moderate – emphasis on sound jerk technique over absolute loading today + 2 rounds for time w/10:00 cap: 25 pull-ups 25 DB squats, moderate w/DBs @ shoulders OR 2 rounds

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 :05-:10 CTB hold OR 1 controlled dead hang to inverted on bar or rings 2nd: :15-:30

3 rounds as warm-up: 5 ring rows or strict pull-ups 5 prisoner good mornings :15-:30 hollow hold Every :90 for 15:00 (5 sets of each): 1st: 10 steps DB death march 2nd: :15-:30/side plank + 12:00 @ 85% effort – sustainable!: 12 calories – your choice 12 push-ups 12 alternating DB snatches + 5:00-10:00 coach-led