For completion as warm-up:
15m toe walk
15m heel walk
15m forward walking lunges
15m backward walking lunges
15m forward bear crawl
15m backward bear crawl

10:00 gymnastics practice – coach-led
+
20:00 @ easily sustainable effort:
60m med ball bear hug carry, sandbag bear hug carry, or dual KB front rack carry
200m easy run
60m Farmer’s walk
200m easy run
+
5:00-10:00 mobility work – coach-led

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3 rounds easy:
4 v-ups
8 scap push-ups
12 air squats

10:00 to build to a challenging hang power clean
+
Every :60 for 12:00 (4 sets of each):
1st: 5-10 strict handstand push-ups OR 1-2 slow & controlled wall walk OR 5-10 perfect push-ups
2nd: 15 Russian kettlebell swings
3rd: :30 bike or row – increase effort each set
+
For time:
15/10 Assault/Echo Bike calories
15 burpees
+
5:00-10:00 mobility work – coach-led

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For completion as warm-up:
5 tiny kip swings (hollow-to-arch) + 5 medium kip swings
15m bear crawl forward
15m bear crawl backward
5 medium kip swings + 5 big kip swings
15m walking lunge forward
15m walking lunge backward
5 big kip swings + 5 pull-ups (or just 10 big kip swings)

Every :60 for 10:00 (10 sets):
3 back squats @ 60-70% of max (no heavier than last week’s loading), 10X0 – intent remains speed throughout
+
6 rounds for time:
10 alternating DB rows from plank
15m dual DB @ shoulders walking lunges
+
5:00-10:00 coach-led mobility

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3 sets as warm-up:
10m toe walk
10m heel walk
10 light Russian kettlebell swings
3/side plank rotations

Every :60 for 15:00 (5 sets of each):
1st: 3 close-grip bench press, 30X0
2nd: 3 L leg single-leg crossbody DB Romanian deadlifts, 3010
3rd: 3 R leg single-leg crossbody DB Romanian deadlifts, 3010
+
3 rounds for time w/10:00 cap:
20 burpees
200m run
+
5:00-10:00 coach-led mobility

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Dynamic mobility work – coach-led

For time:
100 toes-to-bar
400m run together
200 wall balls
400m run together
*only 1 working at a time on the TTB/WB portion w/the non-working partner in a plank
+
optional abs/bis/tris of choice

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3 sets as warm-up:
5 strict pull-ups or ring rows
10 unweighted alternating reverse lunges
30 single- or double-unders

Every :90 for 15:00 (5 sets of each):
1st: 2 front squats, 20X1
2nd: 4/side single-arm DB shoulder press, 30X0
+
5 rounds for time:
20 Russian kettlebell swings
40 double-unders
+
5:00-10:00 coach-led mobility

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