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 CTB hold 2nd: :15-:30 freestanding handstand hold or tripod headstand hold or handstand walk practice or

3 rounds as warm-up: :30 relaxed hang from bar 6 alternating forward lunges 3 pvc overhead squats w/:03 pause in the hole 6 alternating reverse lunges Every :90 for 15:00 (5 sets of each): 1st: 1 squat clean + 2 alternating reverse lunges + 1 front squat 2nd: :60 strict supinated pull-up accumulation – only

3 rounds as warm-up: 15m slow bear crawl 10 Russian kettlebell swings 5 pvc or light band overhead squats Every :90 for 15:00 (5 sets of each): 1st: 1 halting clean-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) 2nd: 3-4/side

3 rounds easy: 3 goblet squat curl to halo 3 slow & controlled inchworms Every :60 for 10:00 (10 sets): 3 back squats, 50% of best single (if you don’t have a recent best single, keep these light – they should no be challenging from a loading standpoint, emphasis is on solid positions and speed

Dynamic mobility work – coach-led AMRAP in 21:00 in teams of 3: 70 push-ups 70 kettlebell swings 70 calories – your choice row/ski/bike *split all work as desired w/only 1 teammate working at a time + 3 sets not for time: 20/side single-arm band press downs 20 med ball Russian twists 20/side single-arm band curls