For completion as warm-up:
10 tiny kip swings (hollow-to-arch)
15m bear crawl forward
15m bear crawl backward
10 medium kip swings
5-10m duck walk forward
5-10m duck walk backward
10 big kip swings

Every :90 for 12:00 (8 sets):
3 back squats @ 50-60% of max, 10X0 – intent is speed throughout
+
AMRAP in 12:00:
20 strict pull-ups
400m run or 35/25 bike calories
*band-assist the strict pull-ups to ensure a set of 5-10 would be possible when fresh – though even smaller sets are still likely to be the best plan here…
+
5:00-10:00 coach-led mobility

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3 sets as warm-up:
20 single-unders
10 double-unders (or 20 more single-unders)
5/side single-arm/single-leg DB Romanian deadlifts
5/side plank clamshells

Every 2:00 for 14:00 (7 sets):
1 power snatch from a :01 pause just below the knees
1 power snatch
*moderate loads you can move well
+
For reps:
5:00 strict handstand push-ups, ring dips, or push-ups
:60 rest
3:00 kettlebell swings
:60 rest
:60 burpees
+
5:00-10:00 coach-led mobility

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Dynamic mobility work – coach-led

AMRAP in 24:00 w/a partner:
20 toes-to-bar
40 wall balls
600m run
*only 1 partner working at a time, and only 1 switch allowed on each movement/run
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optional abs/bis/tris of choice

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7 sets:
1 strict pull-up
2 perfect push-ups
3 pvc overhead squats

Every 2:00 for 12:00 (6 sets):
1 squat clean
1 front squat
1 thruster
*build to a challenging final set, which will likely be determined by the thruster
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For time w/10:00 cap:
150 double-unders
30 power clean & jerks (ground-to-overhead any way passing through a front rack)
*partition as desired or go straight through, your choice!
+
5:00-10:00 coach-led mobility

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For completion as warm-up:
15m toe walk
15m heel walk
15m forward walking lunges
15m backward walking lunges
15m forward bear crawl
15m backward bear crawl

10:00 coach-led gymnastics practice of choice – pick 1-2 movements, preferably a push & pull, and alternate between them
+
20:00 nice & steady:
30m/side 1-arm DB/KB overhead carry
30m/side 1-arm KB front rack carry
30m/side 1-arm Farmer’s walk
30 single-unders
30 double-unders
30 single-unders
500m row or 400m ski erg or .6 mile bike or 300m run
+
5:00-10:00 mobility work – coach-led

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2 rounds easy:
:30 bent hollow hold
5 scap pull-ups
5 scap push-ups
15m walking lunges

3 rounds for total calories:
2:00 of (10 pull-ups + 15 DB squats + max calories in remaining time)
2:00 rest
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3 sets not for time:
20 band pull-aparts
20/side 1-arm tricep band pressdowns, light & fast
30 med ball Russian twists on ground
*rest as needed throughout to ensure quality work
+
5:00-10:00 mobility work – coach-led

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