2 rounds easy as warm-up: 10 glute bridge to sit-up 10 alternating toe touches from plank 30 single-unders if you have a rope or 30 jumping jacks *slow & controlled for the 1st 2 + 5 sets of each: 5-10 goblet/front/dual DB squats, 33X0 5-10 band pull downs, 5-10 scap pull-up, 10-20 band pull-aparts, :30-:45

10:00 easy walk, bike, row, jog + 3-6 rounds @ easy effort :60 double-under practice 1-2 handstand hold/walk progressions :60 snatch/clean/jerk tech work w/bar/pvc/broom 1-2 handstand hold/walk handstand progressions (can be the same as or different from the prior movements, lots of options – 1/4 turnout from wall-facing handstand hold, lateral handstand walk against wall,

2 rounds as warm-up: 5-10 scap push-ups 10 alternating hip internal rotations :30 hollow rock + 3-5 sets: 5-10/side reverse lunge to single-leg Romanian deadlift :30-:60 rest 5-10/side single-arm shoulder-to-overhead (press, push press, jerk), dips, or handstand push-ups if already proficient – any press other than horizontal (so no push-ups or bench if possible) :30-:60

3 set as warm-up: 10 alternating toe touches from plank 5 air squats w/alternating single-arm reach overhead + 5:00 dynamic mobility work (pick a few from our usual Sat warm-ups – lunge, bear crawl, high knees, butt kicks, carioca, etc.) + 3 sets for reps: 8:00 of [.5 mile run + max in remaining time

2 sets as warm-up: 6 scap pull-ups or :30 supine plank 6 prisoner Kang squats 2 wall walks 6 sets: 2 moderate/tough clean-grip deadlifts, 41X1 2:00 rest *if no barbell, sub 12 sets of 3-5 Romanian deadlifts w/KB, dual DBs, or any odd object @ 20X1 tempo (:02 down, explode up, :01 pause @ top);