For completion as warm-up:
2:00 run/row/bike/ski easy
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2 rounds easy:
Half the rig toe walk
Half the rig heel walk
12 alternating toe touches from plank
24 double-unders or 48 single-unders

Every :60 for 12:00 (4 sets of each):
1st: 4-5 L leg DB/KB Romanian deadlifts, 3111
2nd: 4-5 R leg DB/KB Romanian deadlifts, 3111
3rd: :30 hollow rock
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3 sets for total reps:
3:00 of (15 burpees + 45 double-unders + row calories in remaining time)
3:00 rest
+
5:00-10:00 mobility work – coach-led

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2:00 easy bike/row/ski/run
3 sets of (5 slow air Kang squats + 10 alternating toe touches from plank)
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Every :90 for 15:00 (5 sets of each):
1st: 4-6 dual DB push presses, 21X1
2nd: 2-3 clean-grip deadlifts, 21X1
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2 rounds for time w/10:00 cap:
400m run or .6 mile Assault/Echo bike or 1000m bike erg
40 Russian kettlebell swings
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5:00-10:00 coach-led mobility

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For completion as warm-up:
90 single-unders
30m walking lunges
30m bear crawl
10 alternating toe touches from plank, nice & slow

Every 2:30 for 15:00 (6 sets):
6 back squats, 30X1
*build from light/moderate to heavy
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Every :90 for 15:00 (10 sets):
5-10 pull-ups – any unbroken variation
10 challenging but unbroken goblet squats
*note the total volume of the pull-ups (50-100) and choose your reps wisely – should be repeatable throughout and not cause any hand issues
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5:00-10:00 coach-led mobility

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Dynamic mobility work – coach-led

AMRAP in 20:00 in teams of 2:
5 power cleans
10 bar-facing burpees
200m run
*partners trade off completed movements
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optional abs/bis/tris of choice

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3 sets as warm-up:
:10 passive hang from bar
:20/side plank
:20/side single-leg wall sit

Every :90 for 15:00 (5 sets of each):
1st: 3 squat cleans – drop & reset each reps
2nd: 3-6 strict pull-ups wider than normal grip, 11X0 – weighted if possible, band assisted if needed
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AMRAP in 7:00:
7 thrusters, moderate up to 115/75
28 double-unders or 49 single-unders
+
5:00-10:00 coach-led mobility

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5 rounds as warm-up:
3 strict pull-ups
6 push-ups
9 air squats

10:00 coach-led gymnastics practice of choice – pick 1-2 movements, preferably a push & pull, and alternate between them
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20:00 steady movement
30m/side tough 1-arm DB overhead carry
30m/side tough 1-arm DB Farmer’s walk
:30 hollow hold or rock
:60 row/bike/ski
+
5:00-10:00 mobility work – coach-led

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