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

10 rounds for time w/a partner w/20:00 cap, split all work as desired w/only 1 partner working at a time:
10 toes-to-bar
10 alternating DB snatches
10 alternating DB 1-arm overhead reverse lunges
40 double-unders
+
5:00-10:00 coach-led mobility

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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 15:00 (4 sets of each):
1st: 2 back squats, 20X1 – increase weight each set
2nd: 5-6 seated on floor DB shoulder press, 11X1
+
AMRAP in 6:00:
5 DB renegade rows (1 = 1 push-up w/hands on DBs + 1/side DB row from plank), heavy
15 sit-ups w/feet anchored by DBs
+
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 (15 row calories + 15m tough backward sled drag + :30 plank on forearms + 15m sled drag back to rower)
5:00 rest
10:00 @ moderate pace of (30m/side tough 1-arm Farmer’s walk + 10 alternating Cossack squats + :15/side plank)
+
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 10:00 (5 sets):
3-position squat clean (floor + below knees + above knees), solid reps over absolute load
+
AMRAP in 15:00 w/a partner, trade off all work as desired:
25 pull-ups
50 row calories
100 overhead squats @ 45 OR 100 wall balls @ 20/14 to 10/9
50 box jumps w/step-down, 24/20
25 pull-ups
+
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 (snatch-grip deadlift to just below knees & pause for :03 before returning to floor) + 1 snatch pull w/:03 pause below knees + 1 snatch pull (no pauses)
2nd: 5-6 DB floor press from glute bridge, 21X1
+
AMRAP in 8:00:
10 burpees
20 light kettlebell swings
40 double-unders
+
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
5-10 strict pull-ups OR :10 chin-over-bar hold

Every :90 for 15:00 (5 sets of each):
1st: 3-4 front squats, start light & build a bit so only last 1-2 sets are tough
2nd: 4-6 heavy bent-over DB/KB rows w/slight pause @ top of each rep
+
3 rounds for reps:
3:00 of (400m run + max in remaining time of 10 toes-to-bar + 10 air squats)
:60 rest
+
5:00-10:00 mobility work – coach-led

Post results to comments.