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 overhead squats w/band 10 hollow rock (each direction = 1) Every :90 for 15:00 (5 sets of each): 1st: 3 overhead squats, 3311 – proper overhead positions is more important than full depth today, 2nd: :30 relaxed hang from bar or :05-:10/side single-arm active

3 rounds easy: 3 slow & controlled inchworms 6 pvc Kang squats 30 single-unders Every :60 for 10:00 (10 sets): 1 snatch pull from pause just below knees + 1 snatch pull + 3 sets for total calories: 3:00 of (9 burpees + 18 Russian kettlebell swings + 9 burpees + calories in remaining time)

3 rounds as warm-up: 5m slow bear crawl forward 5m slow bear crawl backward 3 pvc Kang squats 3 scap pull-ups Every :60 for 10:00 (10 sets): 2 back squats @ 60-70% of best recent single (slight bump up from last couple weeks), 10X0 – emphasis remains on speed! + Every :60 for 10:00 (5