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)

Every :90 for 12:00 (4 sets of each):
1st: 3 back squats, 20X1 – increase weight each set
2nd: 6-8 tough alternating DB rows from plank
+
AMRAP in 7:00 – increase effort as you go:
7 DB thrusters, HEAVY
7 pull-ups or 3 muscle-ups
+
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
+
10:00 @ moderate pace of (20/15 row calories + 30m tough backward sled drag)
5:00 rest
10:00 @ moderate pace of (30m tough Farmer’s walk + 20m prisoner walking lunges + :30 arrested superman)
+
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 2:00 for 12:00 (6 sets):
3-position power snatch (floor + below knees + above knees), solid reps over absolute load, opt for cleans if overhead position is tough
+
Every :60 for 12:00 (12 sets)
5 kettlebell swings, tough overhead
5 burpees or 5 handstand push-ups if efficient (strict if possible)
10 hollow rocks (forward & back = 1)
+
5:00-10:00 coach-led mobility work

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2 rounds as warm-up:
15m bear crawl
15m walking lunge w/a twist
10 knees-to-elbows or hanging leg raises

Every :90 for 15:00 (5 sets of each):
1st: 5 front squats, start light & build a bit so last sets are still only moderate
2nd: 6-8 heavy alternating bent-over DB/KB rows w/slight pause @ top of each rep
+
AMRAP in 10:00:
Strict pull-ups
*200m run every time you come off the bar
**if you don’t have at least a few unbroken strict, use the lightest band assistance that will still allow for 5+ reps on the first set
+
5:00-10:00 coach-led mobility work

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3 rounds as warm-up:
5/side 1-arm DB push press w/:02 pause @ top
5/side DB suitcase deadlifts
:15/side plank

Every :90 for 15:00 (5 sets of each):
1st: 1 snatch lift-off (deadlift to just below knees & pause for :03 before returning to floor) + 1 slow snatch pull (:03 to the knees before finishing the pull) + 1 snatch pull
2nd: 5-6 DB floor press from glute bridge, 21X1
+
3 rounds for calories/reps:
:50 push-up
:10 rest
:50 double-unders
:10 rest
:50 row calories
1:10 rest
+
5:00-10:00 mobility work – coach-led

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Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led

For time w/a partner w/8:00 cap:
P1: 21 thrusters up to 95/65
P2: 21 thrusters
P1: 21 pull-ups
P2: 21 pull-ups
P1: 15 thrusters
P2: 15 thrusters
P1: 15 pull-ups
P2: 15 pull-ups
P1: 9 thrusters
P2: 9 thrusters
P1: 9 pull-ups
P2: 9 pull-ups
+
4:00 rest beginning @ 8:00, if you finished before then you get additional rest…
+
For time in teams of 3-4:
3000m row
+
5:00-10:00 coach-led mobility

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