Rest

Partner AMRAP

10:00 dynamic mobility work – coach-led
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AMRAP in 21:00 w/a parter:
21 toes-to-bar or 7 muscle-ups
27 wall balls
21 calories
27 wall balls
*partners trade off all work as desired w/only 1 working @ a time
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bis/tris/abs of choice or easy walk cool-down

Weightlifting strength + ascending couplet

3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc squats – back or overhead
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Every 2:30 for 15:00 (5 sets):
3 snatch-grip deadlifts, 31X1
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AMRAP in 7:00:
1 deadlift, moderate up to 225/155
1 bar-facing burpee
2/2
3/3
and so on, adding 1 to each movement each set
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5:00-10:00 coach-led mobility

Gymnastics skill + aerobic recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
:30-:60 relaxed 2-arm hang from bar
500m row, 400m ski erg, or 1000m bike erg
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Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
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20:00 @ easy effort:
1 lap around the gym bag/ball/dual KB carry
1 lap around the gym Farmer’s walk
1 lap around the gym overhead plate carry
500m row
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5:00-10:00 coach-led mobility

Squat strength + intervals + 2 rounds as warm-up:
10 slow alternating bird dogs
10 slow alternating dead bugs
5 air squats w/alternating single-arm reach overhead
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Every 2:00 for 10:00 (5 sets):
3 overhead squats from the ground
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5 sets for reps:
2:00 of [5/side moderate single-arm DB thrusters + 15/10 calories + max in remaining time strict pull-ups]
:60 rest
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3 sets:
16 alternating dual DB curls
16 band tricep pressdowns
:30 hollow rock – emphasis on low back pressed into ground
OR
mobility work
*both if time allows

PC & SA press strength + AMRAP

3 rounds as warm-up:
10 alternating single-leg prisoner good mornings
5 table hold to L-sits
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Every 3:00 for 15:00 (5 sets)
3 power clean singles
3-5 dual DB Z press
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AMRAP in 7:00:
7 T hand-release push-ups or 3 strict handstand push-ups or 1 wall walk
3 deadlifts
and so on…
*deadlifts moderate/tough, should be something you’ll want/need to do as triples throughout, even solid singles would be good here
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5:00-10:00 coach-led mobility