3 rounds as warm-up:
1/side Turkish get-up + 2 windmills @ top
:15-:30 hollow rock
:15-:30 arrested superman hold

Every :90 for 15:00 (5 sets of each):
1st: 8-12 alternating reverse lunges (bar on back)
2nd: 8-12 alternating DB rows from plank
*load both moderately to allow for quality movements throughout
+
AMRAP in 10:00:
5 pull-ups
15 air squats
45 double-unders
+
5:00-10:00 mobility work – coach-led

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2 rounds:
5 slow & controlled inchworms
30m/side 1-arm Farmer’s walk
:30/side plank
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Every :90 for 15:00 (5 sets of each):
1st: 3-4 shoulder presses, 21X2
2nd: 20 unbroken moderate Russian kettlebell swings
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For time w/10:00 cap:
100 burpees
*start @ one of the rig and advance 1 squat rack station every 20 reps
+
5:00-10:00 coach-led mobility

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3 sets as warm-up:
10 air squats
10 Australian CTB pull-ups or ring rows
:30 plank on ground

Every :90 for 15:00 (5 sets of each):
1st: 2 front squats from the ground (a squat clean counts as your 1st rep again)
2nd: max unbroken strict CTB pull-ups, band assist as needed to allow for at least 3 solid reps each for all rounds
+
AMRAP in 8:00:
4 heavy DB thrusters
8 toes-to-bar
+
5:00-10:00 coach-led mobility

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Dynamic mobility work – coach-led

For time in teams of 3:
2000m row or 4000m bike erg
10 rounds of [20 alternating DB snatches + 10 burpee box jump- or step-overs]
*1 team member begins on the rower while 2 begin on the 10 rounds (with only 1 working at a time)… team members can switch places in any fashion and at any time, and once the row is completed all 3 members can chip away at the remainder of the 10 rounds (still with only 1 working at a time, though)
+
optional bis & tris work of choice

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3 sets as warm-up:
5/side1-arm DB hang clean & jerks
5 DB goblet squats, 3011
:20 hollow rock

A. Back squat, 8 x 3 @ 60-70% of max, 10X1; begin a set every :90
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4 sets:
:30 bar muscle-ups, CTB pull-ups, or chin-over bar pull-ups
:30 alternating goblet reverse lunges
:60 rest
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4 sets:
:30 bar muscle-ups, CTB pull-ups, or chin-over bar pull-ups – same as first 4
:30 calories – your choice
:60 rest
*no additional rest between these 2, treat as a single 16:00 running clock, have your equipment for the calorie portion set up beforehand
+
5:00-10:00 coach-led mobility

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2 rounds as warm-up:
10 light band pass-throughs
10 light band pull-aparts
1/side light Turkish get-up + windmill

Every 10:00 for 4 sets @ easily sustainable effort:
30m med ball bear hug or double KB front rack carry
500m row
30m bear crawl
.6 mile Ass/Echo Bike or 1000m bike erg
30m Farmer’s walk
*reverse order set-to-set so you do 2 each way
+
5:00-10:00 mobility work – coach-led

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