3 rounds as warm-up:
5/side 1-arm DB upright row, 3010
5/side 1-arm DB Arnold press, 2011
:30 table hold

10:00 gymnastics – pick a couple movements and go back & forth again
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4 sets:
2:00 strict pull-ups
:30 rest
2:00 offset carry w/1 KB in front rack & 1 DB overhead – switch sides after :60
:30 rest

5:00-10:00 mobility work – coach-led

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3 sets as warm-up:
1/direction hollow to superman roll
:05-:10/side 1-arm hang from bar or ring
5m duck walk forward
5m duck walk backward

Every :60 for 15:00 (5 rounds of each):
1st: 7 ring rows or Australian CTB pull-ups
2nd: 14 prisoner step-ups, 24/20
3rd: :30 plank on ground or rings OR hollow rock
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For time:
20 Assault/Echo calories
30 toes-to-bar
40 air squats
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5:00-10:00 mobility work – coach-led

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For completion as warm-up:
2:00 easy row/bike/run
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3 rounds easy:
2 slow & deliberate inchworms
3/side 1-arm DB snatches
4/side 1-arm DB hang clean & jerk

Every :90 for 15:00 (5 sets or each):
1st: 2 clean-grip deadlifts, 41X1 – build in weight as you go
2nd :30 plank march
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5 sets for total reps:
2:00 of [3 power cleans up to 135/85 + 6 burpees + 18 double-unders]
:60 rest
*pick up where you left off each round
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5:00-10:00 mobility work – coach-led

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For completion as warm-up:
15m walk on toes
15m wall on heels
15 air squats
15m bear crawl
15m crab walk
15m walking lunges

Every 2:00 for 16:00 (4 sets of each):
1st: 8-12 alternating front rack reverse lunges
2nd: 6-8 alternating DB rows from plank, heavy
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For time in teams of 2:
42 CTB pull-ups
42 DB thrusters
30 CTB pull-ups
30 DB thrusters
18 CTB pull-ups
18 DB thrusters
*trade off all work as desired w/only 1 working at a time
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5:00-10:00 coach-led mobility

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SCHEDULE NOTICE: we will only have a single 0900 class today

Dynamic mobility work – coach-led

6 rounds for time w/a partner:
400m run
21 Russian kettlebell swings
15 push-ups
*partners trade off completed rounds
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optional 3 sets not for time:
10 tricep band pressdowns w/thicker band than previous weeks
6-8 DB curls – supinated on the way up, pronated on the way down
10 glute-ham sit-ups
10 GHD Russian twists

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3 sets as warm-up:
5 Russian kettlebell swings
5 goblet squats, 20X1
5 strict pull-ups or ring rows
:15-:30 handstand hold or 5-10m handstand walk

A. Back squat, 4-4-4, 20X1; begin a set every 3:00
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10:00 squat clean & double-under prep/practice
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5 rounds for time w/10:00 cap:
5 squat cleans, up to 155/105
10 toes-to-bar
40 double-unders
*cleans should be able to be completed within a :20-:40 window each round, load appropriately
**if the complexity of a the clean limits your intensity, opt for front squats instead (still from the ground)
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5:00-10:00 coach-led mobility

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