2 sets as warm-up: :30 handstand hold or plank :20 hang or hollow/arch swings 5/side single-leg prisoner good mornings + Every :90 for 15:00 (5 sets of each): 1st: 3 snatch-grip deadlift, 31X1 2nd: 3-5 DB Z presses w/:02 pause @ top + 5 rounds for time w/10:00 cap: 8 burpees 16 Russian kettlebell swings

10:00 dynamic mobility work – coach-led + For time w/a partner w/25:00 cap 100 calories – your choice row/bike/ski 100 box step-overs holding med ball 100 pull-ups or bar muscle-ups w/1 bar muscle = 3 pull-ups 100 box step-overs holding med ball 100 calories *split all work as desired w/only 1 person working at a

3 rounds as warm-up: 5 pvc passthroughs 5 pvc overhead squats 5 pvc good mornings + Every 2:30 for 15:00 (6 sets): 1 power clean or snatch 1 hang power clean or snatch from anywhere below the knees 1 hang power clean or snatch from anywhere above the knees + 5 rounds for time w/10:00

For completion as warm-up: 20 pvc or band passthroughs 15m toe walk 15m heel walk 15m low hip bear crawl 15m high hip bear crawl 30m walking lunge + 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 backward

3 rounds as warm-up: 5 push-ups w/alternating toe touch from plank each rep 5 air squats w/alternating reach overhead :10-:20 hang from bar + Every 3:00 for 30:00 (10 sets): 8 wall balls 4 toes-to-bar, as strict as possible 200m run or equivalent row/bike/ski OR 200m run or equivalent row/bike/ski 3 barbell thrusters 6 strict