10:00 dynamic mobility work – coach-led + 12 rounds for total calories w/partner: 2:00 of [5 strict pull-ups + 10 single DB box step-ups + row calories in remaining time] *partners trade of 2:00 intervals so that each complete 6 rounds + easy walk cool-down or coach-led mobility

2 rounds as warm-up: :30 bent hollow hold 10 alternating toe touches from plank 5/side single-leg prisoner good mornings + Every 2:30 for 15:00 (6 sets): 3 snatch-grip Romanian deadlifts to just below the knees, 3111 :15-:30 supine plank OR 1 snatch-grip Romanian deadlift to just below the knees 1 hang snatch pull from just

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 + 20:00 @ easy effort: 500m row or 450m

2 rounds as warm-up: :15 hang from bar 10 alternating toe touches from plank 5 air squats w/alternating reach overhead + Every 2:00 for 5 sets: 5 Pendlay rows w/:01 solid bar-to-abdomen hold @ top OR take 10:00 to establish a strict weighted pull-up max + AMRAP in 15:00: 15 calories – your choice row/bike/ski