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: 2 snatch-grip deadlifts, 3131 2nd: 4-6 DB Z presses w/pause @ top + 3 rounds for time w/10:00 cap: 5 wall walks 10 power cleans, moderate/tough

3 rounds as warm-up: 5 prisoner Kang squats 5-10 push-ups 5-10 scap pull-ups + Every 3:00 for 15:00 (5 sets): 1 back squat, 20X1 3/side DB external rotations, 3030 + 5 rounds for time w/10:00 cap: 8 pull-ups or CTB pull-ups 16 alternating reverse lunges 32 double-unders or 64 single-unders + 5:00-10:00 coach-led mobility

In-house comp!

2 rounds as warm-up: 5 push-ups w/alternating toe touches from top :15-:30 relaxed hang from bar 5 band or pvc passthroughs 5 band or pvc overhead squats + Every :90 for 15:00 (5 sets of each): 1st: 10 alternating goblet reverse lunges 2nd: 10-15 Russian kettlebell swings + Every :90 for 15:00 (5 sets of

For completion as warm-up: 15m toe walk 15m heel walk 15m low hip bear crawl 15m high hip bear crawl 15m walking lunge 15 light band overhead squats + 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