SL & carry intervals + accessory 2 rounds as warm-up: 10 alternating dead bugs 10 alternating bird dogs 5 air squats w/alternating single-arm reach overhead + Every 3:00 for 30:00 (10 sets): 10 alternating goblet box step-ups 50′ heavy Farmer’s walk or heavy bag/ball bear hug carry 200m run or row/bike/ski equivalent @ light/moderate effort

Partner things 10:00 dynamic mobility work – coach-led + For time w/partner w/30:00 cap: 120/105/90 (MM/MF/FF) row calories 800m run 60 power cleans, up to 135/95 800m run 120 burpees (or 60 strict handstand push-ups) *runs are performed together, partners trade off all other work as desired with only 1 working at a time +

Long EMOM 3 rounds as warm-up: 10 alternating toe touches from plank 10 alternating prisoner tall kneeling to standing + Every :60 for 28:00 (7 sets of each) 1st: 3 power clean singles 2nd: 6-9 calories 3rd: 1-3 wall walks 4th: 6-9 calories 5th: 3-6 bar-facing burpees 6th: 6-9 calories + 5:00-10:00 coach-led mobility

Hinge & press strength + couplet 3 rounds as warm-up: 10 pvc passthroughs 10 light Russian kettlebell swings 5 goblet squats + Every 3:00 for 15:00 (5 sets): 3 clean- or snatch-grip deadlifts, 31X1 6-12 strict handstand push-ups or seated DB shoulder presses + AMRAP in 7:00: 3 bar-facing burpees 3 power cleans or power