For completion as warm-up:
10 alternating Turkish get-ups, light
30 Russian kettlebell swings, light

AMRAP in 10:00:
10 toes-to-bar
20 double-unders
20 wall balls
20 double-unders
+
Every 2:00 for 18:00 (3 sets of each):
1st: 12-16 alternating DB curl & press
2nd: :30 Sorensen hold
3rd: 20/15 calories – your choice row/bike/ski

5:00-10:00 mobility work – coach-led

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3 rounds:
2 slow & controlled inchworms
30m/side 1-arm Farmer’s walk
:30/side plank
+
A. Shoulder press, build to a max in 10:00
+
For time w/10:00 cap:
30 power cleans, up to 185/125
30 bar-facing burpees
+
3 rounds not for time:
10/side light DB external rotations
10-15m light DB death march, slow & controlled
+
5:00-10:00 coach-led mobility

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3 sets as warm-up:
5 Australian CTB pull-ups or ring rows
10 push-ups
15 air squats

Every :90 for 15:00 (5 sets of each):
1st: 3 thrusters, bar starts on the ground each set (no racks)
2nd: 3 strict pull-ups, add weight or assistance as needed to make 3 challenging for all sets
+
AMRAP in 7:00:
1 squat clean, up to 135/95
1 CTB pull-up
2 squat cleans
2 CTB pull-ups
3 squat cleans
3 CTB pull-ups
and so on adding 1 rep each round
+
5:00-10:00 coach-led mobility

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Dynamic mobility work – coach-led

For time in teams of 3, relay style:
30m med ball or sand bag bear hug carry
30 burpees (5 @ each squat rack)
30 alternating DB ground to overhead (5 @ each squat rack)
30m bear crawl
30 row calories
30m bear crawl
30 alternating DB ground-to-overhead (6 @ each squat rack)
30 burpees (6 @ each squat rack)
30m med ball or sand bag bear hug carry
+
optional bis & tris work of choice

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2 sets as warm-up:
:15 hollow rock
:15 hollow hold
10 Russian kettlebell swings
5 KB goblet squats, 10X1

A. Back squat, 10 x 3 @ 60-70% of max, 10X1; begin a set every :60
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3 sets:
:60 strict pull-ups
:60 wall balls
:60 rest
+
3 sets:
:60 calories – your choice
:60 wall balls
:60 rest
+
5:00-10:00 coach-led mobility

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2 rounds as warm-up:
15 light band pass-throughs
15 light band pull-aparts
15 light band good mornings

10:00 coach-led gymnastics practice of choice – pick 1-2 movements, preferably a push & pull, and alternate between them
+
On a 20:00 running clock:
5:00 bike/row/ski moderate
10:00 of [2 wall walks + 20m Farmer’s walk + 20m bear crawl + 20m Farmer’s walk]
5:00 bike/row/ski moderate
+
5:00-10:00 mobility work – coach-led

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