On a running 60:00 clock: @ 05: 10:00 very easy of 1/side light & slow Turkish get-up w/windmill @ top + 3 strict pull-ups/ring rows + :30 bent-hollow hold or rock @ 20: every :60 for 20:00 (10 sets of each): 1st: 1 tall power clean + 1 hang power clean from above the knees

Dynamic mobility work – coach-led Death by swings & push-ups: Minute 1: 3 Russian kettlebell swings + 1 T hand-release push-up Minute 2: 3 Russian kettlebell swings + 2 T hand-release push-ups Minute 3: 3 Russian kettlebell swings + 3 T hand-release push-ups And so on, performing 3 swings + an increasing number of T

3 sets as warm-up: 5 scap pull-ups 5 prisoner Kang squats 1 wall walk Every 3:00 for 15:00 (5 sets): 1 squat clean 1 front squat 1 split jerk *moderate loading w/emphasis on sound jerk technique, if everything feels and looks great you can build to a tough final set + 2 rounds for time

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 easy: 3 slow & controlled inchworms 6 pvc Kang squats 30 single-unders Every :90 for 15:00 (10 sets): 1 clean pull 1 power clean + For time w/9:00 cap: 450m row 45 shoulder-to-overhead 45 power cleans *light up to 95/65 *can perform in either order (so row/s2o/PC or PC/s2o/row) + 5:00-10:00 coach-led mobility