For completion as warm-up: 15m toe walk 15m heel walk 15m forward walking lunges 15m backward walking lunges 5 inchworms 10:00 gymnastics practice – coach-led + 2 rounds @ sustainable effort: 3:00 strict pull-ups 3:00 light DB/KB windmill – switch arms every 3 reps 3:00 bike or row easy *these are not AMRAPs, goal is

2 rounds easy: 5 v-ups 10 scap push-ups 15 air squats Every :60 for 20:00 (5 sets of each): 1st: 10 alternating goblet reverse lunges 2nd: 5-10 toes-to-bar 3rd: 10 goblet squats 4th: :30 row or bike – treat as a warm-up for the 300m for time to follow… *same KB/DB for both lunges and

2 sets as warm-up: 30 single-unders 15 double-unders (or 30 more single-unders) 15 light Russian kettlebell swings 5/side plank rotations Every 2:30 for 15:00 (6 sets): 1 power snatch from a :01 pause just below the knees 1 hang power snatch from a :01 pause just below the knees 1 power snatch (no pauses) *moderate

For completion as warm-up: 10 tiny kip swings (hollow-to-arch) 15m bear crawl forward 15m bear crawl backward 10 medium kip swings 15m walking lunge forward 15m walking lunge backward 10 big kip swings Every :90 for 12:00 (8 sets): 3 back squats @ 55-65% of max (a bit heavier than last Tuesday), 10X0 – intent