2 rounds as warm-up: 5 push-ups w/alternating toe touches from top :15-:30 relaxed hang from bar 5 pvc passthroughs 5 overhead squats w/pvc pipe or empty bar + Every 2:30 for 15:00 (6 sets): 2 front squats, 30X1 OR 15:00 to build to a tough sets of 1 hang squat clean from just below the

For completion as warm-up: 15m toe walk 15m heel walk 30m bear crawl 30m walking lunge 30 light band good mornings :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 @ very easy effort: 20 med ball Russian

3 rounds as warm-up: 10 alternating toe touch from plank each rep :10-:20 hang from bar 5 prisoner Kang squats + 6 sets @ sustainable effort: 2:30 of [3 power snatch singles + 10-15 solid push-ups (or 5-10 strict handstand push-ups) + row/ski/bike calories in remaining time] 2:30 rest + 5:00-10:00 coach-led mobility work notes:

3 sets as warm-up: 10 hollow/arch swings 10 light bent-over band rows 5 air squats w/alternating single-arm reach overhead + Every 2:30 for 15:00 (6 sets): 2 back squat, 40X1 10 light bent-over band pull-aparts + For time w/10:00 cap: 50 wall balls 45 pull-ups 400m run OR For time w/10:00 cap: 400m run 4