3 rounds easy: 3 v-ups 6 scap push-ups 12 air squats Every :60 for 15:00 (5 sets of each): 1st: 5 close-grip bench press, 30X0 2nd: 5 L leg single-leg crossbody DB Romanian deadlifts, 3010 3rd: 5 R leg single-leg crossbody DB Romanian deadlifts, 3010 + Every :60 for 9:00 (3 sets of each): 1st:

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 @ 60-65% of max (just a bit heavier than last week again), 10X0

3 sets as warm-up: 15 single-unders 15 double-unders (or 15 more single-unders) 10 light Russian kettlebell swings :10 side star plank On a running 30:00 clock: 15:00 to build to a challenging deadlift triple, must release hands from bar at the bottom of each rep (so cannot touch-and-go) 5:00 rest 10:00 @ 80% effort –

Dynamic mobility work – coach-led AMRAP in 20:00 w/a partner: 20 thrusters or heavy wall balls (30/20 to 10) 20 pull-ups 20 burpees *trade off as needed with only 1 partner working at a time, mandatory tag on every switch + optional abs/bis/tris of choice Post result to comments.

2 sets as warm-up: 5 DB renegade rows (1 = 1 push-up + 1 L row + 1 push-up + 1 R row) 10 alternating DB reverse lunges 20 single- or double-under Every :90 for 15:00 (5 sets of each): 1st: 4 front squats, 20X1 2nd: 4/side 3-point DB rows, 20X0 + For time: 30