2 rounds easy:
12 alternating toes touches from plank
:05-:15/side 1-arm hang from bar or ring
12 alternating reverse lunges

3 rounds for reps:
2:00 of (15 calorie row/ski/bike + 10 alternating DB snatches + max burpees w/lateral hop over the DB in remaining time)
2:00 rest
*score is total burpees
+
3 sets not for time:
15 Australian CTB pull-ups w/:01 hold touching chest to the bar @ top
20/side 1-arm tricep band pressdowns
25 AbMat sit-ups w/fingers staying in contact with sides of head throughout or 15 GHD if you’ve been doing those recently
*rest as needed throughout to ensure quality work
+
5:00-10:00 mobility work – coach-led

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For completion as warm-up:
15 tiny kip swings (hollow-to-arch)
30m bear crawl
10 moderate kip swings
30m walking lunges
5 big kip swings

Every 2:30 for 15:00 (6 sets):
2 back squats, 20X1
+
12:00 @ 80% effort – steady & sustainable pace:
18 toes-to-bar
36 wall balls
72 double-unders
*bigger sets than we normally do for this type of work, have a good plan for pacing and see how it goes…
+
5:00-10:00 coach-led mobility

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3 sets as warm-up:
20 single-unders
5/side single-arm DB crossbody Romanian deadlifts
5/side plank rotations

Every 2:00 for 14:00 (7 sets):
1 snatch pull
1 power snatch
1 hang power snatch from just below the knees
*moderate loads you can move well
+
3 rounds for time w/10:00 cap:
30 Russian kettlebell swings, moderate load that could be done unbroken fresh
15 hand-release push-ups OR 15 handstand push-ups if proficient
+
5:00-10:00 coach-led mobility

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Dynamic mobility work – coach-led

For time with a partner:
300 double-unders
200 dual DB squats OR heavy med ball bear hug squats
100 pull-ups
*partition all work as desired, but only 1 person can be working at a time
+
optional abs/bis/tris of choice

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5 sets:
3 strict pull-ups
4 push-ups
5 pvc overhead squats

Every :90 for 15:00 (10 sets):
1 hang squat clean
1 front squat
*tighter intervals and twice as many as last week – keep things light/moderate & crisp
+
For time:
50 alternating DB snatches
45 burpees w/lateral hop over the DB
400m run
+
5:00-10:00 coach-led mobility

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2 rounds as warm-up:
10m toe walk
10m heel walk
10m forward walking lunges
10m backward walking lunges
10m forward bear crawl
10m backward bear crawl

10:00 coach-led gymnastics practice of choice – pick 1-2 movements, preferably a push & pull, and alternate between them
+
20:00 nice & steady:
6 strict(-ish) toes-to-bar or 1-3 slow & controlled dead hang to inverted on rings)
600m row
:60 plank on ground or rings
60 single-unders (yep, single-unders)
+
5:00-10:00 mobility work – coach-led

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