Whiteboard (≤3:00):
- Stimulus: 1 sentence. Flow: Lane layout.
- Safety: Top risk + scale. Scaling: A/B/C.
Priorities: Safety → Function → Optimization
Debrief (2–4 min):
- Downshift breathing (20-40s)
- "One bright spot" (60-90s)
- Score/Stimulus check (30-60s)
- Tech takeaway (20-40s)
Triage:
- Squat cave: "Push floor apart."
- Rack pain: "Cross-arm or DB."
- Overhead: "Push press / thruster."
- Kip fatigue: "Band/rows."
- Monday - Front Squats & Complex
- Tuesday - Gymnastics & KB
- Wednesday - Thrusters & Team
- Thursday - 25' EMOM
- Friday - Devil Press & Machine
Logistics: Set up ONE lane/station. Stage all equipment. Cooldown: 2-4 min easy cyclical + nasal breathing + mobility.