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 CTB hold
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
+
Every 4:00 for 20:00 (5 sets):
10 alternating DB rows from plank, light
10 DB or med ball Russian twists (each direction = 1)
10-20 calories – should allow for :60-:90 rest each round
+
5:00-10:00 mobility work – coach-led

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3 rounds as warm-up:
:30 relaxed hang from bar
6 alternating forward lunges
3 pvc overhead squats w/:03 pause in the hole
6 alternating reverse lunges

Every :90 for 15:00 (5 sets of each):
1st: 1 squat clean + 2 alternating reverse lunges + 1 front squat
2nd: :60 strict supinated pull-up accumulation – only band-assist if you have 0 strict pull-ups
+
For time w/10:00 cap:
50 alternating box step-ups holding med ball in any fashion (can sub 50 alternating reverse lunges for larger classes)
150 double-unders
50 wall balls
+
5:00-10:00 coach-led mobility

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3 rounds as warm-up:
15m slow bear crawl
10 Russian kettlebell swings
5 pvc or light band overhead squats

Every :90 for 15:00 (5 sets of each):
1st: 1 halting clean-grip deadlift w/:01 pause just below the knees on the way up & down each rep, :01 reset between reps (so no touch-and-go)
2nd: 3-4/side 1-arm DB push presses w/:01 pause overhead
+
3 rounds for total reps:
3:00 of (500/4500m row + max burpees in remaining time)
3:00 rest
+
5:00-10:00 mobility work – coach-led

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3 rounds easy:
3 goblet squat curl to halo
3 slow & controlled inchworms

Every :60 for 10:00 (10 sets):
3 back squats, 50% of best single (if you don’t have a recent best single, keep these light – they should no be challenging from a loading standpoint, emphasis is on solid positions and speed of the concentric)
+
AMRAP in 6:00
1 DB squats or KB goblet squat, tough
1 toes-to-bar
2 DB squats
2 toes-to-bar
3 DB squats
3 toes-to-bar
And so on, add 1 rep each round…
+
Every :60 for 10:00 (5 sets of each):
1st: 3-5 L 3-point DB rows, 20X1
2nd: 3-5 R 3-point DB rows, 20X1
+
5:00-10:00 coach-led mobility

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Dynamic mobility work – coach-led

AMRAP in 21:00 in teams of 3:
70 push-ups
70 kettlebell swings
70 calories – your choice row/ski/bike
*split all work as desired w/only 1 teammate working at a time
+
3 sets not for time:
20/side single-arm band press downs
20 med ball Russian twists
20/side single-arm band curls

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3 sets as warm-up:
6 scap pull-ups
4 prisoner Kang squats
2 inchworms

Every :60 for 14:00 (7 sets of each):
1st: 1 squat clean thruster
2nd: 1-2 strict supinated pull-ups – weight or assist as needed to make 1-2 moderate/tough but achievable each round
+
21-15-9 for time:
Thrusters, up to 95/65
Pull-ups
OR
7-5-3 for time:
Squat snatches, 135/95
Ring muscle-ups
+
5:00-10:00 coach-led mobility

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