A few partner couplets

10:00 dynamic mobility work – coach-led
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For time w/30:00 cap:
3 rounds of [600/550/500m row or ski erg (or 1200/1100/1000 bike erg) + 30 goblet box step-overs]
+
3 rounds of [18 pull-ups + 600/550/500m row/ski]
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3 rounds of [30 goblet box step-overs + 18 pull-ups]
*partners trade off all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down

Hinge & SA press strength + sprint + accessory work

3 rounds as warm-up:
10 pvc passthroughs
10 pvc good mornings
:10-:30 plank or handstand hold
+
Every 2:30 for 15:00 (6 sets):
3 clean-grip deadlifts, 31X1
6-9/side single-arm DB/KB shoulder press
+
For time w/6:00 cap:
30 ground-to-overhead
OR
60 single-arm DB hang clean-to-overhead
*select the heaviest load that still gives you a shot to finish under the cap
+
3-5 sets:
6-8 dual DB curls
12-16 band face pulls
OR
5:00-10:00 coach-led mobility

Gymnastics skills + aerobic/carries/crawls/holds

For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
15m crab walk
15m walking lunges
15 hollow-arch swings
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Every :60 for 15:00 (5 sets of each):
min 1: 1/side Turkish get-up
min 2: movement 2
min 3: movement 3
*Turkish get-ups for all again on min 1, then select 2 movements from any of these categories for min 2 & 3: gymnastics pull, gymnastics press, jump rope, bodyweight knee flexion (pistols, wall sit, etc.), GHD hip flexion, GHD hip extension
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20:00 @ easily sustainable effort:
100′ bear crawl or handstand walk
20 calories
max hang from bar up to :60
20 calories
200′ bear hug carry
20 calories
+
5:00-10:00 coach-led mobility

Single-leg & upper pull strength + intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc good mornings
5 pvc squats
+
Every :60 for 15:00 (5 sets of each):
1st: 6-8 R rear foot elevated split squats
2nd: 6-8 L rear foot elevated split squats
3rd: :30 strict pull-ups
+
3 sets for total calories:
3:00 of [400′ shuttle run (25′ out & back) + 300/250m row or equivalent bike/ski/Runner + max in remaining time double-unders]
:60 rest
+
3-5 sets:
6-8 bicep curls
6-8 tricep pressdowns/extensions
OR
mobility work

Weightlifting & upper press stability + chipper

3 rounds as warm-up:
:10-:30 handstand hold or 1-3 mat lengths handstand walk
3 nice & slow unweighted Jefferson curl
:30-:60 relaxed hang from bar
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 hang power cleans
:15-:30 top of dip support or 3-6 strict dips (any variation – rings/bar/bench)
+
For time w/12:00 cap:
50 burpees w/lateral hop/step over the DB
50 single-arm DB hang clean to overhead
50 calories – your choice
+
coach-led mobility

Squat & upper pull strength + couplet options + accessory

3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
10 walking lunges
:15-:30 handstand hold
+
Every 3:00 for 15:00 (5 sets):
5-5-5-5-5 front squats, 40X1
3-3-3-3-3 strict pronated pull-ups – add load or band-assistance as needed to make the reps tough but unbroken
+
AMRAP in 7:00:
5 toes-to-bar
10 wall balls
OR
AMRAP in 7:00:
3 muscle-ups
6 sandbag or med ball bear hug squats
+
3 sets optional:
4-5/side loaded single-leg calf raises
12-15 tibialis raises
OR
5:00-10:00 coach-led mobility work