10:00 dynamic mobility work – coach-led + AMRAP in 24:00 w/a partner: 400m run 30 wall balls 20 toes-to-bar or 10/5 bar muscle-ups *partners alternate completed movements (so partner 1 runs, then partner 2 wall balls, then partner 1 TTB, partner 2 runs, and so on… + easy walk cool-down or coach-led mobility

3 sets as warm-up: :15 bent hollow hold 10 alternating toe touches from plank 5 prisoner good mornings + Every :60 for 15:00 (5 sets of each): 1st: 3-4 clean-grip Romanian deadlifts 2nd: 4-6 L arm DB/KB floor press 3rd: 4-6 R arm DB/KB floor press *controlled throughout w/slow negatives – think 3011 for both

For completion as warm-up: 10m toe walk 10m heel walk 10m walking lunges 10m bear crawl 10m crab walk 10m duck walk :30 relaxed hang from bar + Every :60 for 12:00 (6 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnatstics pull tech + Every 2:00 for 16:00 (8 sets) 200m run,

2 rounds as warm-up :20 bent-knee hollow hold or rock 5 prisoner Kang squats 5 scap pull-ups + a few minutes specific prep work for the chipper, get HR & breathing elevated before starting… + For time w/9:00 cap: 35 pull-ups or Australian CTB or CTB pull-ups 30 goblet squats (DB or KB) – heavy

3 rounds as warm-up: 1-2 wall walks 5 prisoner Kang squats + Every 3:00 for 9:00 (3 sets): 1 snatch-grip deadlift w/:01 pause just below knees on way up & way down 1 snatch-grip deadlift w/no pauses 1 snatch pull :30 supine plank + Every :60 for 6:00 (6 sets): 1 hang power snatch +