On a running 60:00 clock: @ 05: 10:00 veeeeeery easy of 30 single-unders + 10 calories (your choice) + 3/side light & slow windmills @ 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 (in

Dynamic mobility work – coach-led AMRAP in teams of 3: 10:00 of (5 pull-ups + 15 air squats) 5:00 rest 10:00 of calories – your choice *teammates rotate through completed rounds of the couplet and switch every 15/10 calories of the row/bike/ski – move as quickly as possible throughout! + 3 sets not for time:

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 snatch (clean if overhead position is limited) from just below the knees, build from light to moderate 2nd: 1 slow wall walk + 21-14-7 for time w/7:00 cap: Deadlifts, moderate

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 6 alternating forward lunges 3 pvc overhead squats w/:03 pause in the hole 6 alternating reverse lunges Every :90 for 15:00 (5 sets of each): 1st: 1 squat clean + 2 alternating reverse lunges + 1 front squat 2nd: :60 strict supinated pull-up accumulation – only