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: :05-:10 chin-over-bar OR :05-:10 CTB hold OR 1 controlled dead hang to inverted on bar or rings 2nd: :15-:30

3 rounds as warm-up: :30 relaxed hang from bar 6 prisoner good mornings Every :90 for 15:00 (5 sets of each): 1st: 1 clean-grip deadlift + 1 power clean + 1 hang power clean 2nd: :30 supine plank or table hold + For time w/10:00 cap: 50 alternating DB snatches 50 alternating DB hang clean

3 rounds as warm-up: 5m slow bear crawl forward 5m slow bear crawl backward 5 pvc or light band overhead squats 5 strict pull-ups or tough ring rows Every :60 for 12:00 (12 sets): 3 back squats, 50% of best single (if you don’t have a recent best single, keep these light – they should

3 rounds easy: 3/side single-arm DB crossbody Romanian deadlifts 3 slow & controlled inchworms 30 single-unders Every :60 for 10:00 (10 sets): 1 halting snatch-grip deadlift w/:01 pause just below the knees on the way up & down each rep, :01 reset between reps (so no touch-and-go) + AMRAP in 5:00 1 kettlebell swing, tough

On a running 60:00 clock: @ 05: 10:00 veeeeeery easy of 30 single-unders + 10 calories (your choice) + 3/side light & slow windmills @ 20: every :60 for 10 sets: 1 empty bar split jerk w/emphasis on upright torso during dip, full hip extension, and sound footwork at both catch and during recovery (in