2 rounds as warm-up: 15m bear crawl 15m walking lunge w/a twist 5-10 strict pull-ups OR :10 chin-over-bar hold Every :90 for 15:00 (5 sets of each): 1st: 2-3 front squats, start light & build a bit so only last 1-2 sets are tough 2nd: 4-6 heavy bent-over DB/KB rows, no pauses + AMRAP in

3 rounds as warm-up: 5/side 1-arm DB push press w/:02 pause @ top 5/side single-leg single-arm DB Romanian deadlifts :15/side plank Every :90 for 12:00 (4 sets of each): 1st: 1 clean lift-off (deadlift to just below knees & pause for :03 before returning to floor) + 1 clean pull w/:03 pause below knees +

Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led 10 rounds for time w/a partner w/20:00 cap, split all work as desired w/only 1 partner working at a time: 10 toes-to-bar 10 alternating DB snatches 10 alternating DB 1-arm overhead reverse lunges 40 double-unders + 5:00-10:00 coach-led mobility Post

Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 goblet squats w/pause in the hole) Every :90 for 15:00 (4 sets of each): 1st: 2 back squats, 20X1 – increase weight each set 2nd:

2 sets easy of (5 DB Cuban presses + 15m bear crawl + 15m inch worm + 15m duck walk) 10:00 gymnastics skill work of choice (any variation of kipping, handstand walk/hold, pistol progressions, etc.) – coach-led, all non-fatigue + 10:00 @ moderate pace of (15 row calories + 15m tough backward sled drag +