For completion as warm-up:
5 wall walks
:30 hollow rock
200m run or 250m row or .3 mile Assault Bike
:30 hollow rock
:30 handstand hold

Every :90 for 15:00 (5 sets of each):
1st: 5-4-3-2-1 snatch-grip deadlifts, 31X1
2nd: 30m/side 1-arm DB/KB overhead carry, tough w/no breaks
+
15-12-9-6-3 @ 90% effort w/10:00 cap – movement quality more important than absolute speed today:
L DB suitcase deadlifts – pick a challenging load that’s still probably do-able unbroken
R DB suitcase deadlifts
Hand-release push-ups w/:01 pause @ top
+
5:00-10:00 mobility work – coach-led

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For completion as warm-up:
15 bear crawl
15m walking lunges
:30 hang from bar (can be split evenly 1-handed in any way you’d like or 2-arm throughout)
15 bear crawl
15m walking lunges
400m run or 500m row or .5 mile Assault Bike

Every :90 for 12:00 (4 sets of each):
1st: 12 alternating reverse lunges w/bar on back
2nd: :30 hollow hold or :30 L-sit – can tuck knees on either if needed, goal is :30 unbroken seconds
+
For reps:
4 sets of (:30 strict pull-ups + :30 rest)
:60 rest
4 sets of (:30 tough DB thrusters + :30 rest)
:60 rest
4 sets of (:30 double-unders + :30 rest)
+
5:00-10:00 coach-led mobility work

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Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led

For time in teams of 3, runs must be completed together, split all other work as desired w/only 1 working at a time:
100 power cleans, light/moderate up to 115/75
500m run
100 row calories (can sub Assault Bike or ski erg if feeling feisty)
500m run
100 burpees
+
5:00-10:00 coach-led mobility

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