3 rounds as warm-up:
15m/side 1-arm Farmer’s walk
15m/side 1-arm overhead carry
:15/side plank

10:00 gymnastics and/or med ball & sandbag lifting practice – pick a couple movement and go back & forth again
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Every 2:00 for 12:00 (2 sets of each):
1st: 20 steps DB death march – light, smooth, and controlled
2nd: 6 alternating Turkish get-ups
3rd: :60 bike/row OR 200m jog if it’s nice out
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3-4 sets:
:30-:60 med ball bear OR double KB front rack hold (just a hold, no carry)
rest as needed

5:00-10:00 mobility work – coach-led

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3 rounds as warm-up:
10 Russian kettlebell swings
:15/side star plank
:15 2-arm passive hang from bar or rings

Every :90 for 12:00 (4 sets of each):
1st: 1 power clean from just above knees + 1 power clean from just below knees + 1 power clean
2nd: 6-8 DB floor presses, 40X1
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3 sets for steady reps:
:60 of [5 Russian kettlebell swings + 5 push-ups]
:30 rest
:60 of [10 prisoners steps-ups + 5 strict pull-ups/ring rows/Australian CTBs]
:30 rest
:60 row or bike – increase effort each round, think easy/moderate/tough
:60 rest
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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
15m bear crawl
15m crab walk
15m walking lunges w/reach overhead & twist each rep
5 light KB goblet squat curl to halo

Every :60 for 12:00 (4 sets of each):
1st: 3-4 front squats, 20X1
2nd: 4-6 L-arm 3-point DB rows, 20X0
3rd: 4-6 R-arm 3-point DB rows, 20X0
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AMRAP in 12:00:
12 toes-to-bar
16 DB front squats (DBs @ shoulders)
200m run
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5:00-10:00 coach-led mobility

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3:00 easy row or bike
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3 rounds easy:
3 slow & deliberate inchworms
10 alternating crossbody DB deadlifts, 3111

Every :60 for 12:00 (3 sets or each):
1st: 4-5 L leg KB/DB suitcase deadlifts, 31X1
2nd 4-5 L single-arm DB shoulder press, 30X1
3rd: 4-5 R leg KB/DB suitcase deadlifts, 31X1
4th: 4-5 R single-arm DB shoulder press, 30X1
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Every 2:00 for 12:00 (6 sets):
5 burpees w/lateral hop over DB
10 alternating DB snatches, moderate
30 double-unders
*goal is each round completed in :45-:75, adjust reps and/or movements accordingly from the start to give yourself the best chance
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5:00-10:00 mobility work – coach-led

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Dynamic mobility work – coach-led

For time in teams of 2:
1000m run
100 pull-ups
100 single-arm DB thrusters
*the run must be completed together before splitting the pull-ups & thrusters as desired
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optional 3 sets not for time:
10 alternating DB curl & press
15 unweighted GHD hip extensions
10-15 glute-ham sit-ups

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3 sets as warm-up:
3/side 1-arm DB thruster or 1-arm DB overhead squat, 22X1
12 hollow rocks (1 = forward & back)

A. Back squat, 3-3-2-2, 40X1; begin a set every 3:00
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5:00 power clean & upper pressing prep/build to a working weights
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10 rounds for time w/10:00 cap:
5 power cleans
5 handstand push-ups or 5 perfect push-ups or 3 wall walks
*same idea as last week, select variations that make each round challenging from a loading/movement/ROM standpoint rather than just light/easy movements that allow you to fly through everything – strict HSPUs if manageable, add deficit to either the HSPU or push-ups by placing hands on plates or using the rings, etc.
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5:00-10:00 coach-led mobility

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