3 sets as warm-up: 20 single-unders 10 alternating DB snatches 5/side plank rotations Every 2:30 for 15:00 (6 sets): 1 snatch pull 2 power snatches + 10:00 @ 85% effort – sustainable pace w/emphasis on efficient & perfect movements: 10 push-ups or handstand push-ups 20 Russian kettlebell swings 40 double-unders + 5:00-10:00 coach-led mobility Post

2 rounds as warm-up: 15m bear crawl 10 tiny kip swings (hollow-to-arch) 15m walking lunges 10 tiny kip swings (hollow-to-arch) Every 3:00 for 15:00 (5 sets): 3 back squats, 20X1 + 3 rounds for time w/10:00 cap: 30 wall balls 15 pull-ups + 5:00-10:00 coach-led mobility Post results to comments.

Dynamic mobility work – coach-led For time with a partner: 800m run – partner 1 only 80 ground-to-overhead – partners trade off as desired throughout w/mandatory tag @ every switch 800m run – partner 2 only + optional abs/bis/tris of choice Post result to comments.

2 rounds: :30 passive hang from bar :30 plank on ground :30 wall sit march w/pause @ top + 4 sets: 3 pull-ups 5 push-ups 7 air squats Every :90 for 15:00 (5 sets of each): 1st: 1 hang squat clean + 1 front squat 2nd: 1 strict supinated pull-ups – add load or use

2 rounds as warm-up: 10 GHD hip extensions 10m forward walking lunges 10m backward walking lunges 10m forward bear crawl 10m backward bear crawl 10:00 coach-led gymnastics practice of choice – pick 1-2 movements, preferably a push & pull, and alternate between them + 20:00 nice & steady: 20 single-arm Russian kettlebell swings – switch