3 sets as warm-up: 20 single-unders 20 double-unders (or 20 more single-unders) :20/side plank 10 light Russian kettlebell swings Every :60 for 15:00 (5 sets of each): 1st: 4 close-grip bench press, 30X0 2nd: 4 L leg single-leg crossbody DB Romanian deadlifts, 3010 3rd: 4 R leg single-leg crossbody DB Romanian deadlifts, 3010 + 2

For completion as warm-up: 5 tiny kip swings (hollow-to-arch) + 5 medium kip swings 15m bear crawl forward 15m bear crawl backward 5 medium kip swings + 5 big kip swings 15m walking lunge forward 15m walking lunge backward 10 pull-ups Every :90 for 12:00 (8 sets): 3 back squats @ 65-70% of max (just

Dynamic mobility work – coach-led For load/time w/a partner: 10:00 for both to build to a tough power clean starting from an empty bar, only 1 bar for each team + 5:00 rest + For time: P1: 9 bar-facing burpees P2: 27 bar-facing burpees P1: 15 bar-facing burpees P2: 21 bar-facing burpees P1: 21 bar-facing

2 sets as warm-up: 5 strict pull-ups or ring rows 15m walking lunges 30 single- or double-unders Every :90 for 15:00 (5 sets of each): 1st: 3 front squats, 20X1 2nd: 3/side 3-point DB rows, 20X0 + 5 rounds @ high effort w/quality movements: 10 knees-to-elbows or toes-to-bar or hanging knee raises 10 alternating reverse

For completion as warm-up: 15m toe walk 15m heel walk 15m forward walking lunges 15m backward walking lunges 5 inchworms 10:00 gymnastics practice – coach-led + 15:00 @ easily sustainable effort: :30 chin-over-bar or top of ring row hold :30 dual KB front rack or med ball bear hug hold 30m/side single-arm DB/KB overhead carry