A. 4 sets

P1: 2x 5 m D&B low B-UP KB lunge walk

P2: 4x shrimp to dragon lunge

P1&P2: 10 Mirror 4-cone touches


B. 3 sets

P1 then P2: Chin-up hold (3x 5 perturbations) + max effort

P1 & P2: 2x hollow hold 4 sequence


C. EMOM - 45:15 sec work:rest

1: Cross ground-to-halo

2: with a partner over-the-wall MB throws

3: In-and-out sprints



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