Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 goblet squats w/pause in the hole)

A. Back squat, 3-3-3-3, 42X1; begin a set every 2:30
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Every :60 for 8:00 (4 sets of each):
1st: :30 hollow rock or hold – tuck knees as needed
2nd: :30 jump rope
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AMRAP in 7:00:
25 kettlebell swings
25 burpees
25 kettlebell swings
max burpees in remaining time
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5:00-10:00 coach-led mobility

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2 sets easy of (5 DB Cuban presses + 15m bear crawl + 15m inch worm + 15m duck walk)

10:00 gymnastics skill work of choice (any variation of kipping, handstand walk/hold, pistol progressions, etc.) – coach-led, all non-fatigue
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10:00 @ easy pace of (300m run + :30/side plank + 10 light kettlebell swings)
5:00 rest
10:00 @ easy pace of (15m unweighted walking lunges + 15 hollow rocks (1 = forward & back) + 500m row or .5 mile Assault Bike)
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5:00-10:00 mobility work – coach-led

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Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (10 alternating side lunges + 5 scap pull-ups + 5 scap push-ups)

Every :90 for 15:00 (5 sets of each):
1st: 3 moderate front squats, 20X1
2nd: 6 bent-over DB rows, 3111 – be perfect here
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15:00 @ 80-90% effort w/a partner, both working at the same time and switching when one partner completes the Turkish get-ups – quality reps over speed here, don’t rush the get-ups, and row @ a pace that allows controlled heart rate and sustainability:
P1: row
P2: 4 alternating Turkish get-ups, moderate & controlled
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5:00-10:00 coach-led mobility work

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For completion as warm-up:
5 wall walks
:30 hollow rock
200m run or 250m row or .3 mile Assault Bike
:30 hollow rock
:30 handstand hold

Every :90 for 15:00 (5 sets of each):
1st: 5-4-3-2-1 snatch-grip deadlifts, 31X1
2nd: 30m/side 1-arm DB/KB overhead carry, tough w/no breaks
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15-12-9-6-3 @ 90% effort w/10:00 cap – movement quality more important than absolute speed today:
L DB suitcase deadlifts – pick a challenging load that’s still probably do-able unbroken
R DB suitcase deadlifts
Hand-release push-ups w/:01 pause @ top
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5:00-10:00 mobility work – coach-led

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