Dynamic mobility work – coach-led For time w/a partner w/20:00 cap: 400m run or 500m row 10 thrusters, 75/55 400m run or 500m row 20 thrusters 400m run or 500m row 30 thrusters 400m run or 500m row 40 thrusters 400m run or 500m row 50 thrusters *split all work as desired w/only 1 partner

2 sets as warm-up: 6 scap pull-ups 9 scap push-ups 12 prisoner air squats Every :90 for 15:00 (5 sets of each): 1st: 1 1 & 1/4 front squats, light but controlled throughout w/emphasis on excellent bottom positions (full depth, solid front rack, etc.) 2nd: 30 double-unders or :30 double-under practice + 7 rounds for

For completion as warm-up: 15m toe walk 15m heel walk 30m walking lunges 30m bear crawl 30:00 @ easily sustainable effort: 6 med ball or sand bag ground-to-shoulder-to-ground (so no dropping, return to ground under control) :60 plank on rings or ground 30 calories – your choice row/bike/ski 3 wall walks 60 single-unders + 5:00-10:00

3 rounds easy: 5 scap pull-ups 5 hanging leg or knee raises 10 Russian kettlebell swings 5 goblet squats 10:00 to build to a challenging hang squat clean + Every :60 for 10:00 (5 sets of each): 1st: 5-10 strict pull-ups 2nd: 10 unbroken wall balls + For time: 25/20 row calories 15m heavy DB

3 sets as warm-up: 10 prisoner air squats 10 Russian kettlebell swings 1-2 wall walks or 10-20’ handstand walk Every :90 for 15:00 (5 sets of each): 1st: 3 clean-grip deadlifts, 31X1 – moderate w/perfect positions throughout 2nd: 3-6 strict handstand push-ups or 6 DB Z presses, both @ 31X1 tempo + 3 sets for