3 sets as warm-up: :20 hollow hold 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: 5 front squats (from ground or rack), 30X1 2nd: 5 scap pull-ups or 5 strict pull-ups + AMRAP in 8:00: 8 DB reverse lunges w/DB

10:00 dynamic mobility work – coach-led + 6 rounds for time w/a partner: 400m run 21 kettlebell swings 12 T-hand-release push-ups OR handstand push-ups if proficient (12 unbroken should be possible when fresh) *partners alternate completed rounds (so perform 3 each), so there will be quite a bit of rest here… of course, that also

3 sets as warm-up: 10 alternating prisoner tall kneeling to standing 1/side 3-way straight-leg raises w/:01 hold @ top of each position Every 3:00 for 15:00 (5 sets): 3 back squats, 33X1 *build to a challening final triple w/perfect tempo and positions throughout, get in a few scap pull-ups and/or hollow-arch swings during the rest

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 3:00 for 18:00 (6 sets) 500m/400m row,

3 rounds as warm-up :30 bent-knee hollow hold or rock 1/side Turkish get-up + windmill, slow/deliberate/controlled + AMRAP in 6:00: 30 single-arm DB hang clean & jerks – alternating sides every 5 reps 30 burpees + Every :60 for 16:00 (4 sets of each): 1st: 3 L leg single-arm DB crossbody deadlifts, 3011 2nd: 3