For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
15m duck walk
:30 relaxed hang from bar

Every :60 for 10:00 (5 sets of each):
1st: :05-:10 chin-over-bar OR :05-:10 CTB hold OR 1 controlled dead hang to inverted on bar or rings
2nd: :15-:30 freestanding handstand hold OR tripod headstand hold OR handstand walk practice OR :05-:10/side 1-arm holds from pike position on box, etc.
+
Every 8:00 for 3 sets:
60m Farmer’s walk
100 single-unders
1000/800m row or 1.5/1.2 mile Assault/Echo Bike or 1000/750m ski erg @ easily sustainable effort
+
5:00-10:00 mobility work – coach-led

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3 rounds easy:
3 slow & controlled inchworms
6 pvc Kang squats
30 single-unders

Every :90 for 15:00 (10 sets):
1 clean pull
1 power clean
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For time w/9:00 cap:
450m row
45 shoulder-to-overhead
45 power cleans
*light up to 95/65
*can perform in either order (so row/s2o/PC or PC/s2o/row)
+
5:00-10:00 coach-led mobility

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3 rounds as warm-up:
5 ring rows or strict pull-ups
5 overhead squats w/band or pvc
5 v-ups

Every :90 for 15:00 (5 sets of each):
1st: 2-3 back squats @ 65-75% of best recent singles (same loading as last week), 10X0 – emphasis remains on speed
2nd: 4-6 dual DB bent rows
+
12:00 @ 80% effort – still sustainable throughout:
8 strict pull-ups
8 alternating reverse lunges w/DBs @ shoulders
8 DB front squats w/DBs @ shoulders
24/16 calories – your choice
+
5:00-10:00 mobility work – coach-led

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3 rounds as warm-up:
5m slow bear crawl forward
5m slow bear crawl backward
3 pvc Kang squats
3 scap pull-ups

Every :60 for 10:00 (10 sets):
1 snatch pull + 1 power snatch
+
Every 2:00 for 10:00 (5 sets):
6-8 alternating DB floor presses from glute bridge
+
AMRAP in 5:00:
5 burpees
10 Russian kettlebell swings
20 double-unders

5:00-10:00 coach-led mobility

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On a running 60:00 clock:
@ 05: 10:00 very easy of 2/side light & slow Turkish get-ups + 4 strict pull-ups/ring rows + :30 bent-hollow hold or rock
@ 20: every :60 for 10 sets: 1 push jerk + 1 split jerk w/very light loads (empty bar is good!)
@ 35: 10:00 w/a partner of 250m row (pay attention to how this feels!) while partner holds a plank
@ 50: blind row – 1 attempt to land as close as possible to 250m on the rower w/the monitor turned away

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Dynamic mobility work – coach-led

AMRAP in 20:00 w/a partner:
5 CTB pull-ups
10 sit-ups
15 air squats
*partners alternating completed rounds
+
3-5 sets not for time:
10/side single-arm band press downs
10/side single-arm DB curls
10/side single-arm DB/KB shrugs

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