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

10:00 gymnastics practice – coach-led
+
15:00 @ easily sustainable effort:
:30 chin-over-bar or top of ring row hold
:30 dual KB front rack or med ball bear hug hold
30m/side single-arm DB/KB overhead carry
+
5:00-10:00 mobility work – coach-led

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

Every :60 for 15:00 (5 sets of each):
1st: 5 close-grip bench press, 30X0
2nd: 5 L leg single-leg crossbody DB Romanian deadlifts, 3010
3rd: 5 R leg single-leg crossbody DB Romanian deadlifts, 3010
+
Every :60 for 9:00 (3 sets of each):
1st: :30 handstand hold or plank
2nd: 15 Russian kettlebell swings
3rd: :30 bike – treat as a warm-up for the .5 mile to follow…
+
For time:
.5/.4 mile Assault or Echo Bike
+
5:00-10:00 mobility work – coach-led

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

Every :90 for 12:00 (8 sets):
3 back squats @ 60-65% of max (just a bit heavier than last week again), 10X0 – intent is speed throughout
+
For time w/a 10:00 cap:
1-2-3-4-5-6-7-8-9-10 pull-ups – pick a tough variation (CTB, strict, chin-over-bar, etc.)
10 wall balls
*so 1 pull-up, 10 wall balls, 2 pull-ups, 10 wall balls, and so on to 10 pull-ups, 10 wall balls
+
5:00-10:00 coach-led mobility

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3 sets as warm-up:
15 single-unders
15 double-unders (or 15 more single-unders)
10 light Russian kettlebell swings
:10 side star plank

On a running 30:00 clock:
15:00 to build to a challenging deadlift triple, must release hands from bar at the bottom of each rep (so cannot touch-and-go)
5:00 rest
10:00 @ 80% effort – emphasis on quality reps, full/clear ROM, and efficiency:
10 DB power cleans
10 perfect push-ups
20 sit-ups w/fingers touching temples throughout
10 perfect push-ups
40 double-unders
10 perfect push-ups
*push-ups should turn into the main limiter here from most, keep them perfect from a ROM and positional standpoint throughout w/no snaking or break at the hips
+
5:00-10:00 coach-led mobility

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Dynamic mobility work – coach-led

AMRAP in 20:00 w/a partner:
20 thrusters or heavy wall balls (30/20 to 10)
20 pull-ups
20 burpees
*trade off as needed with only 1 partner working at a time, mandatory tag on every switch
+
optional abs/bis/tris of choice

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2 sets as warm-up:
5 DB renegade rows (1 = 1 push-up + 1 L row + 1 push-up + 1 R row)
10 alternating DB reverse lunges
20 single- or double-under

Every :90 for 15:00 (5 sets of each):
1st: 4 front squats, 20X1
2nd: 4/side 3-point DB rows, 20X0
+
For time:
30 Russian kettlebell swings
90 double-unders
30 Russian kettlebell swings
90 double-unders
30 Russian kettlebell swings
+
5:00-10:00 coach-led mobility

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