Dynamic mobility work – coach-led For time w/a partner w/only 1 partner working @ a time: 20 toes-to-bar OR assisted pull-ups – your choice, can mix and max as needed to hit the required reps 160 double-unders 30 toes-to-bar 120 wall balls 40 toes-to-bar 80 calories – your choice bike/row/ski + optional abs/bis/tris of choice

3 sets as warm-up: 5 air squats w/alternating single-arm reach overhead each rep 10 alternating toe touches from plank 5 scap pull-ups 15:00 to build to a moderate/tough front squat double, get in very light scap activation work between sets (pull-aparts, band or DB external rotations, etc.) or pvc/band passthroughs if overhead mobility is a

For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 15m bear crawl 15m crab walk 15m duck walk Every :60 for 10:00 (5 sets of each): 1st: :10-:20 L hang, toes-to-bar hold, or 2-arm active hang from bar 2nd: :10-:20 freestanding handstand hold or tripod headstand hold 20:00 @ 75% effort

3 rounds as warm-up: 5 scap pull-ups 5 scap push-ups 10 alternating DB snatches, light Every :60 for 15:00 (5 sets of each): 1st: 4-6 L front rack reverse lunges 2nd: 4-6 R front rack reverse lunges 3rd: 4-6 strict pull-ups (no bands, sub 4-6 challenging ring rows or perfect Australian CTB pull-ups) *all sets

3 rounds as warm-up: 5-10m crawl forward 5-10m crawl backward 5/side DB/KB windmills, slow & controlled – can test out a light med ball for these, too 10 prisoner air squats Every 2:00 for 5 sets: 3 power cleans – drop & re-set between reps, but all 3 should be completed within :30 + Every