For completion as warm-up: 15m toe walk 15m heel walk 30m bear crawl 30m walking lunge 10 light band overhead squats :30 relaxed hang from bar + Every :60 for 10:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech *can sub in :30 double-under practice for one on these

3 rounds as warm-up: 10 alternating toe touch from plank each rep :10-:20 hang from bar 5 prisoner Kang squats + 7 sets @ sustainable effort: 2:00 of [2 power snatch singles + 5-10 solid push-ups (or 5-10 strict handstand push-ups) + row/ski/bike calories in remaining time] 2:00 rest + 5:00-10:00 coach-led mobility work notes:

3 rounds as warm-up: 5/side single-leg prisoner good mornings 5-10 push-ups 5-10 strict pull-ups (can band assist) + Every 3:00 for 15:00 (5 sets): 5 back squats, 20X1 5-10/side DB external rotations, 3010 + 2 rounds for time w/10:00 cap: 50 air squats 500m row/ski or .65 mile Echo Bike + 5:00-10:00 coach-led mobility

3 sets as warm-up: :10-:20 plank or handstand hold 10 hollow/arch swings 5 air squats w/alternating single-arm reach overhead + 15:00 to build to a heavy power clean for the day + 21-15-9 for time w/10:00 cap: Dual DB power cleans Burpees OR For time w/10:00 cap: 9-7-5 power cleans, 205/145 48′ handstand walk (2

10:00 dynamic mobility work – coach-led + For time w/partner and 30:00 cap: 1600m run 180 wall balls 2000m row *partition & split all work as desired with only 1 partner working at a time + bis/tris/abs of choice or easy walk cool-down