3 rounds easy:
5 band passthroughs
5 band overhead squat, 2211
10 band pull-aparts
:30 plank on ground
*light band, either the orange or red

Every :90 for 15:00 (5 sets of each):
1st: 1 back squat, 22X1 – moderate & perfect for all sets/reps, final 2-3 sets can be tough as long as tempo & positions are spot on
2nd: 4-5 dual DB bent-over rows, 10X1
+
3 sets for total:
2:00 of (30 wall balls + max double-unders in remaining time)
2:00 rest
+
5:00-10:00 coach-led mobility

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Dynamic mobility work – coach-led

For time w/a partner:
100 calories – your choice row/bike/ski
100 single-arm DB shoulder-to-overhead, tough
100 kettlebell swings, tough
100 burpees w/lateral hop over the DB or barbell
*movements can be completed in any order, but each must be done in it’s entirety before moving onto the next movement
*can sub barbell power cleans & shoulder-to-overhead up to 75/115 for the DB s2o & swings, respectively
+
optional abs/bis/tris of choice

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2 sets as warm-up:
7 air squats w/alternating single-arm reach overhead each rep
14 alternating toe touches from plank
7 scap pull-ups

15:00 to build to a moderate front squat triple – definitely not a max!
+
For time w/7:00 cap:
21 toes-to-bar
21 KB goblet squats, tough but able to be completed unbroken when fresh
15 toes-to-bar
21 KB goblet squats
9 toes-to-bar
OR
For time w/7:00 cap:
21 CTB pull-ups
21 dual DB squats, 50/35/hand
15 CTB pull-ups
21 dual DB squats, 50/35/hand
9 CTB pull-ups
+
5:00-10:00 coach-led mobility

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For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
15m duck walk
15 kip swings (hollow to arch)

30:00 @ 65-75% effort – nice & steady!:
30m moderate/tough Farmer’s walk
3 wall walks or 15 feet handstand walk
30m moderate/tough Farmer’s walk
600m row OR .6 mile Assault/Echo Bike OR 600m ski erg
90 single-under
+
5:00-10:00 mobility work – coach-led

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3 rounds as warm-up:
5 scap pull-ups
5 scap push-ups
10 alternating DB snatches, light
*all movement slow & controlled

Every :60 for 10:00 (5 sets of each):
1st: 5 L DB hang clean & jerk
2nd: 5 R DB hang clean & jerk
*goal is to find the heaviest DB you can complete 5 reps on both sides
+
Every :60 for 10:00 (5 sets of each):
1st: 8 fast burpees
2nd: :30 row @ increasing intensity – treat as warm-up/prep for the 500m
+
For time:
500m row
+
5:00-10:00 coach-led mobility

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3 rounds as warm-up:
5-10m crawl forward
5-10m crawl backward
5 prisoner Kang squats
5 slow pvc passthroughs

Every 3:00 for 5 sets:
1 power clean & jerk
3 power cleans
+
For total reps:
2:00 of (5 dual DB power cleans + 10 dual DB deadlifts + max in remaining time of strict handstand push-ups OR perfect push-ups)
2:00 rest
+
5:00-10:00 coach-led mobility

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