3 rounds easy:
5 air squats w/alternating single-arm reach overhead at bottom of each rep
:10-:20 handstand hold or 1 slow wall walk
30 single-unders

AMRAP in 9:00
30 alternating box step-ups, single DB held anywhere
30 double-unders
30 toes-to-bar
30 double-unders
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Every :60 for 15:00 (5 sets of each):
1st: 5 med ball, sand bag, or goblet squats, 5010
2nd: 5 L-arm 3-point DB rows, 31X1
3rd: 5 R-arm 3-point DB rows, 31X1
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5:00-10:00 mobility work – coach-led

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3 rounds as warm-up:
15m bear crawl
15m walking lunges
10 bent hollow rocks

Every :90 for 15:00 (5 sets of each):
1st: 1 snatch-grip deadlift + 1 snatch pull + 1 power snatch
2nd: 3-6 strict handstand push-ups or
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For total time:
3 rounds of (10 bar-facing burpees + 10 power snatches @ 75/55)
3:00 rest
30 bar-facing burpees
300m run or 300m row
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5:00-10:00 coach-led mobility

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3 rounds as warm-up:
:15 bent hollow rock
15m bear crawl
15m walking lunges

Every 3:00 for 5 sets:
2 back squats, 20X1
12-15 light band pull-aparts
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AMRAP in 6:00:
3 pull-ups
3 squat cleans, moderate up to 185/125
6 pull-ups
3 squat cleans
9 pull-ups
3 squat cleans
And so on, adding 3 reps to the pull-ups each round and keeping the cleans @ 3 throughout
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5:00-10:00 coach-led mobility

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Dynamic mobility work – coach-led

For time w/a partner:
20 DB Devil’s presses
800m run
40 DB burpees
400m run together
80 DB deadlifts
200m run together
*same weights for all 3 DB movements, split all DB movements as desired w/only 1 partner working at a time, all runs are completed together
+
optional abs/bis/tris of choice

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3 sets as warm-up:
3 scap pull-ups
3/side 1-arm DB snatches
3/side 1-arm DB thrusters

Every :90 for 15:00 (5 sets of each):
1st: 1 thruster + 1 squat clean + 1 front squat
2nd: max (-1) strict pull-ups – band assist as needed to allow for at least 5 unbroken reps for 1st set, if you can do more than 10 on a max set make these strict CTB
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For time w/7:00 cap:
9 thrusters
15 squat cleans
21 front squats
*same moderate/annoying weight for all 45 reps, no more than 155/105
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5:00-10:00 coach-led mobility

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

Every :60 for 10:00 (5 sets of each):
1st: 1-2 wall walks OR 10-20’ handstand walk
2nd: 3 sets of (1 small kip + 1 moderate kip + 1 big kip) OR 1-3 bar muscle-ups
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For completion/time @ 70-80% effort w/a partner:
1200m run – switch every 200m, non-running partner must be holding a med ball or sand bag in any fashion
*if working solo, perform 3 rounds of 200m run + :60 med ball or sand bag hold
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For completion/time @ 70-80% effort w/a partner:
1200m run – switch every 200m, non-running partner must be holding a single heavy KB/DB overhead throughout
*if working solo, perform 3 rounds of 200m run + :30/side single-arm KB/DB overhead hold
+
5:00-10:00 mobility work – coach-led

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