2 rounds easy: 3 x (1 PVC passthrough + 1 PVC overhead squat @ 5050) 10/side very light band external rotations 10/side very light band internal rotations :30 hollow rock Every 2:30 for 15:00 (6 sets): 1 tough back or front squat, 40X0 + Every 5:00 for 15:00 (3 sets): 250m row 20 air squats

3 rounds as warm-up: :10 passive hang from bar :20 plank on ground :30 wall sit Build to a challenging bench press double in 10:00 + Every :60 for 10:00 (5 sets of each): 1st: 10 Russian kettlebell swings, tough unbroken 2nd: 5-10 push-ups + Every :60 for 10:00 (5 sets of each): 1st: 30

2 rounds: 3 air Kang squats w/alternating single-arm reach overhead each rep @ bottom 10 alternating toe touches from plank :10-:15 relaxed hang from bar + 2 rounds: 6-10 pulls on the rower 3-5 wall balls + 5:00 muscle-up prep work if you’ll be hitting any Option 1, for time w/20:00 cap: 40 ring muscle-ups

Dynamic mobility work – coach-led 5:00-10:00 prep for 20.5 if needed… + AMRAP in 20:00 w/a partner: 5 burpees w/lateral hop over the DB 10 alternating DB snatches 20 double-unders + optional abs/bis/tris of choice Post result to comments.

3 sets as warm-up: 3 pvc passthroughs 3 pvc overhead squats, 2220 10 alternating toe touches from plank 30 single-unders Every :90 for 15:00 (5 sets of each): 1st: 1 squat clean + 1 split jerk OR 1 power clean + 1 front squat + 1 shoulder-to-overhead 2nd: 1-2 strict weighted pronated pull-ups OR 2