Dynamic mobility work – coach-led AMRAP in 21:00 in teams of 3: 5 toes-to-bar 6 DB thrusters, moderate/tough unbroken 7 calories – your choice row/ski/bike *teammates alternate completed rounds, go as fast as possible every round! + 3 sets not for time: 20 light band press downs 20 med ball Russian twists 20 alternating DB

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 controlled kips (hollow-to-arch), start small & build in ROM if shoulders allow – keep feet together and legs long throughout 2nd: :15-:30 freestanding

For completion as warm-up: 5:00 easy bike + 3 rounds: :15-:30 relaxed hang from bar 5 air squats w/alternating single-arm reach overhead 5 prisoner good mornings For time w/15:00 cap: 150 wall balls + Every :60 for 15:00 (5 sets of each): 1st: 6-8 L-arm 3-point DB rows 2nd: 6-8 R-arm 3-point DB rows 3rd:

2 rounds as warm-up: 5-10m slow crawl forward 5-10m slow crawl backward 5/side DB/KB windmills, slow & controlled – can test out a light med ball for these, too 5 prisoner air squats, 3030 Every :90 for 12:00 (4 sets of each): 1st: 2 halting snatch-grip deadlifts w/:01 pause just below the knees on the