For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 15m bear crawl 15m crab walk 15m duck walk 10:00-15:00 to find a heavy unbroken 30m Farmer’s walk (down & back the rig, no putting down the weights) + 20:00 @ 65-75% effort – nice & steady: 15m bear crawl or 15′

2 rounds easy: 3 PVC overhead squats, 505 10/side very light band external rotations 10/side very light band internal rotations :30 hollow rock Every 3:00 for 15:00 (5 sets): 2 back or front squats, 40X1 + Every 5:00 for 15:00 (3 sets): 300m row 35 air squats 40 double-unders + 5:00-10:00 mobility work – coach-led

2 rounds as warm-up: 3 prisoner air Kang squats, 3131 :30 hollow rock 10 alternating toe touches from plank w/:01 hold touching toes each rep Build to a challenging close-grip bench press triple in 10:00 + Every :60 for 10:00 (5 sets of each): 1st: 5-10 unbroken strict pull-ups, band-assist as needed to allow 5-10

2 rounds as warm-up: 3 air Kang squats w/alternating single-arm reach overhead each rep @ bottom 10 alternating toe touches from plank :30 relaxed hang from bar + 10:00 movement prep/practice Option 1, 20.4 RX, for time w/20:00 cap: 30 box step-ups, 24/20 15 clean & jerks, 95/65 30 box step-ups 15 clean & jerks,

Dynamic mobility work – coach-led 5:00-10:00 clean & jerk tech work w/a partner, just a few reps each to prep for Monday, everything light/moderate AMRAP in 20:00 w/a partner: 5 toes-to-bar 10 hand-release push-ups 10 kettlebell swings (overhead, or at least higher than Russian) *partners trade off completed full rounds + optional abs/bis/tris of choice