Dynamic mobility work – coach-led

AMRAP in 20:00 in teams of 2:
20 pull-ups
30 wall balls
400m run
*split all work as desired in any fashion w/mandatory tag at every switch
+
optional abs/bis/tris of choice

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3 sets as warm-up:
:10 passive hang from bar
:10/side star plank
:30 wall sit

Every :90 for 15:00 (5 sets of each):
1st: 1 squat clean + 1 hang squat clean + 1 front squat
2nd: :30 handstand hold or plank on rings
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AMRAP in 10:00:
5 DB burpee deadlifts
25 double-unders
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5:00-10:00 coach-led mobility

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3 rounds as warm-up:
5 strict pull-ups
10 push-ups
15 air squats

10:00 coach-led gymnastics practice of choice – pick 1-2 movements, preferably a push & pull, and alternate between them
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20:00 steady movement
30m bear crawl or 5-15m handstand walk
30m heavy Farmer’s walk
3 slow & controlled wall walks
300m row or 600m bike erg or .3 mile Assault/Echo Bike
+
5:00-10:00 mobility work – coach-led

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For completion as warm-up:
2:00 run/row/bike/ski easy
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2 rounds easy:
8 alternating toe touches from plank
16 prisoner step-ups

Every :60 for 16:00 (4 sets of each):
1st: 15m L 1-arm DB overhead walking lunges
2nd: 15m R 1-arm DB overhead walking lunges
3rd: 10-15 Australian CTB pull-ups or ring rows w/short pause @ top
4th: rest
*moderate loads w/perfect movement
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For time w/8:00 cap:
15 toes-to-bar
60 double-unders
15 toes-to-bar
45 double-unders
15 toes-to-bar
30 double-unders
15 toes-to-bar
15 double-unders
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5:00-10:00 mobility work – coach-led

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2 rounds as warm-up:
3 inchworms
15m walking lunges
:15/side star plank
15m walking lunges
10 alternating toe touches from plank

Every :60 for 15:00 (5 sets of each):
1st: 5 L standing DB shoulder presses, 21X1
2nd: 5 R standing DB shoulder presses, 21X1
3rd: 5 clean-grip deadlifts, 21X1
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For time:
20 burpees
20 Russian kettlebell swings
400m run
20 Russian kettlebell swings
20 burpees
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5:00-10:00 coach-led mobility

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2:00 easy bike/row/ski/run
3 sets of (5 slow air Kang squats + :10-:20 passive hang from bar/rings)
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Every 2:30 for 15:00 (6 sets):
3 back squats, 40X1
*build from light/moderate to a final tough triple
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Every :60 for 10:00 (10 sets):
5 DB thrusters
5 strict pull-ups, CTB pull-ups, ring rows, or Australian pull-ups
*challenging loading/variations that allow for the work to be done in :30 each round
+
5:00-10:00 coach-led mobility

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