A) Prep 5 Rounds: 10+1, 5/5, mobility B) Strength 5 Rounds, 20m Cap 5 Double Front Squats 120′ Farmers Carry 1 Shoulder Blaster C) 4x

A) Prep 5m flow 2m crawl Sadist Circles 1 Shoulder Blasters 1 Leg Blaster B) Strength (4 rounds; 15m cap) 10/10 overhead crossload split squats

A) Prep (15) 5m Flow 3m Crawl 3 rounds 3 prying goblet squats 3/3 haloes B) Pairs: Trade off 10 sets of 10 swings (10m)

A) Prep (10) Walking lunges 60′ Crawl 60′ 5×10+1 B) Strength 5 rounds, 20m cap 8/8 Bulgarian Split Squats 5 HEAVY KB swings 20 single-load

A) Prep (10) 3m Flow 3m Crawling Sadist circles 3 rounds 10+5+5/5 (sw/sq/halo) B) KB Get-Ups 10m Target: 10 reps C) Work Capacity (25) 5

A) Prep Flow 3 rounds 2x 10+1 swing and squat 5+5 haloes 60′ crawl B) Strength RFQ15 5 See-saw presses 5 Paused Double Front Squats