Partner things

10:00 dynamic mobility work – coach-led
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AMRAP in 24:00:
40 burpees
120 double-unders
40 dual DB hang cleans
800m run
*partners trade off in-gym work as desired but must complete the runs together
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bis/tris/abs of choice or easy walk cool-down

Squat & upper pull strength + SU/SL couplet

2 rounds as warm-up:
10 pvc passthroughs
10 pvc overhead squats
10 pvc good mornings
5-10 scap pull-ups
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Every :90 for 15:00 (5 sets of each):
1st: 3 squat clean or 3 squat snatch singles (so drop & reset each rep
2nd: max unbroken strict pull-ups (band-assist if needed to get at least 5 each round)
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For time w/12:00 cap:
60-50-40 med ball sit-ups (med ball touches ground over head and in front of hips)
60-50-40 alternating box step-ups w/holding med ball OR alternating pistols if proficient
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5:00-10:00 coach-led mobility

Skill work + aerobic recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
5 goblet squat curl to halos
10-20 hollow arch swings (baby kips)
3/direction hollow arch rolls
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Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech work
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20:00 @ continuous, sustainable effort:
1 lap dual DB/KB overhead carry OR single plate overhead carry
1 lap dual DB/KB Farmer’s walk OR plate pinch carry
1 lap bear crawl
500m row (or 500m ski erg or 1000m bike erg or .6 mile Echo Bike)
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5:00-10:00 coach-led mobility

Hinge/push/cyclical repeats + accessory work

3 rounds as warm-up:
:30 hang from bar
5 prisoner Kang squats
1-2 standing broad jumps
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5:00-10:00 movement prep
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For load every 4:00 for 6 sets:
3 power cleans or 3 power snatches
10-15 solid push-ups, 5-10 strict ring dips, or 5-10 strict handstand push-ups
200m row or equivalent run/ski/bike
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3 sets not for time:
15/side band external rotations
15/side band internal rotations

Back squat & pull strength + cal/squat/abs

3 rounds as warm-up:
5 scap pull-ups
10 pvc passthroughs
5 pvc overhead squats w/pause in the hole
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Every 3:00 for 15:00 (5 sets):
2 back squats, 22X1
2 strict supinated pull-ups – weight/assist as needed for solid, tough reps throughout
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12:00 @ high effort:
9 toes-to-bar or 6 bar muscle-ups
15/12 calories
15 wall balls
15/12 calories
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5:00-10:00 coach-led mobility

Press & unilateral hinge strength + cal/hinge/press AMRAP

3 rounds as warm-up:
5 hanging knee raises w/short pause @ top
5 slow push-ups
5 slow prisoner good mornings
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Every :90 for 15:00 (5 sets of each):
1st: 3-4 barbell shoulder presses, 11X1
2nd: 6-8 alternating dual DB crossbody Romanian deadlifts, slow & controlled still but likely heavier than last week
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AMRAP in 10:00:
60 calories or 800m run
50 Russian kettlebell swings
40 dual DB shoulder-to-overhead
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5:00-10:00 coach-led mobility