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10 Min: 3 Skin the cats, 5 Seated Russian dips for mobility, 1.2.3 Muscle-up catch 10 Min: 1-3 Wall climbs into 30s Wall facing HS hold, 8 Long sitting KB press @40X1, 30s FLR AMRAP in 20 min: 400m run, 21 KB Swings, 12 Pull-ups

A. Back squat @22X1 Work to a heavy set of 5 for the day B1. RNT Reverse lunge 3×12/s, No rest B2. RDL 3×8 @40X1, Rest 60-90s C. AMRAP in 10 min: 8 Heavy walking lunge steps, 16 Heavy KB Swings, Trap bar carry x50′

Warm-up 20 min EZ: 10 Push-up toe touches, KB Complex x1/s (1 TGU, 5 Front squat, 4 Push press, 3 Windmill) 10 KB Taters, 10/s Half kneeling ball throws against wall AMRAP in 10 min: 500m Row, 10 Clean and jerks, 5 min Easy Cals, 5 min Rest AMRAP in

A1. Half kneeling DB press x10, Not rest, A2. Feet elevated ring row x10, No rest B1. Close grip bench press 6-6 (Easy) 6-6-4-4 (Tough), No rest, B2. Chin-ups xSubmax, Rest 60-90s C. AMRAP in 10 min: 5 Push-ups vs. bands, Hand over hand sled pull x25′ (HEAVY)

EMOM x5: 2 Tall cleans, 2 Tall jerks 20 min to build to a heavy set: High hang squat clean, Front squat, Squat clean, Split jerk 2 Rounds for time: 400m Run, 25 Thrusters @95/65

Warm-up: 20 min EZ: 400m Run, 100′ Walking lunges, 500m Row, 50 Single skips, 400m Ski, 10 ‘Push-up’ Burpees, 1Km Bike, 3 TGU/side 3 sets: 6 Strict Handstand push-up negatives OR 6 Long sitting KB press @40X1, 1-3 Rope climbs 5-1: Inchworm push-ups, 2x Strict chest to bar, 4x Hollow