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: upper gymnastics press tech 2nd: upper gymnastics pull tech *same/similar variation as last week + 20:00 @ eeeeeeeaasy

1 round as warm-up: 5 prisoner Kang squats :30 relaxed hang from bar 5 air squats w/alternating reach overhead 5 slow v ups or :30 hollow rock + 5:00-10:00 movement prep + 3 rounds for total reps of post-run movement: 5:00 of [20 wall balls + 400m run + max in remaining time of toes-to-bar]

3 rounds as warm-up: :15-:30 handstand hold or plank 5 prisoner Kang squats + Every 2:00 for 8:00 (4 sets): 1 snatch-grip deadlift w/:01 pause just below knees on way up & down 1 snatch pull from :01 pause just below knees 1 snatch pull w/no pauses :30 supine plank + Every :60 for 8:00

2 sets as warm-up: :10-:15 relaxed hang from bar 10 alternating toe touches from plank 5 air squats w/alternating single-arm reach overhead + Every :90 for 15:00 (5 sets of each): 1st: 2 front squats from the rack, 21X1 2nd: 10 band face pulls w/pause @ the back OR 1st: 2-3 squat clean singles, moderate/tough

10:00 dynamic mobility work – coach-led + On a running clock: Death by bar-facing burpees: min 1: 1 bar-facing burpee min 2: 2 bar-facing burpees min 3: 3 bar-facing burpees *and so on, adding 1 rep to each minute until you can no longer complete the required reps within the minute or we complete the