2 sets as warm-up: :30 relaxed hang from bar 5 prisoner Kang squats 2-3 wall walks or :20-:30 handstand hold + Every :90 for 15:00 (5 sets of each): 1st: 1 clean-grip deadlift + 1 clean pull + 1 hang clean pull from just below the knees 2nd: 5/side single-arm DB Z press *moderate loading

5:00 dynamic mobility work – coach-led + For time w/40:00 cap w/partner: 1600m run + 100 pull-ups 200 push-ups 300 air squats + 1600m run *split all work in any fashion w/your partner, in-gym movements can be partitioned as desired/needed OR if more in the mood for a relaxing recovery session… 8 rounds: 2:00 bike/row/ski

3 sets as warm-up: :30 bent hollow hold 10 alternating toe touches from plank 5/side single-leg prisoner good mornings + 15:00 to build to a challening clean or snatch single – not a true max today, just challenging w/solid tech, can be power or full + 5:00-10:00 prep for row/ski/bike – elevate breathing & HR,

For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 15m bear crawl 15m crab walk 15m duck walk :30 relaxed hang from bar + Every :60 for 10:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech *same/similar variation as last week + 20:00 @ easy

1 round as warm-up: 5 prisoner Kang squats :30 relaxed hang from bar 10 air squats w/alternating reach overhead 5 slow v ups or :30 hollow rock + 2 rounds @ sustainable effort – should be even output across both rounds without dying: 4:00 of [400m run + max reps in remaining time of 12