2 rounds as warm-up:
:60 bike or row
:15 rest
:60 burpees
:15 rest
*increase effort a bit for 2nd round

10:00 gymnastics and/or med ball & sandbag lifting practice – pick a couple movement and go back & forth again
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10:00 @ 65-75% effort – should be easily sustainable throughout:
200m run
15 very light Russian kettlebell swings
30m slow bear crawl
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Not for time:
400m offset carry w/1-arm Farmer’s and 1-arm either front rack or overhead – switch sides as needed

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
:30 2-arm passive hang from bar

AMRAP in 15:00:
5 strict pull-ups
5/side 1-arm DB hang clean & jerk
10 alternating pistols, Cossack squats, or prisoner step-ups to 20”
15 sit-ups
*select a single-leg movement that allows full ROM
**this is AMRAP, goal is max output, but obviously the strict pull-ups will limit overall speed for most, that’s ok today
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3 sets:
5-6 DB floor presses from glute bridge, 40X0
:30-:60 rest
5-10 GHD hip extensions, 1011
:30-:60 rest
20 band pull-aparts
:30-:60 rest
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5:00-10:00 mobility work – coach-led

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3 rounds as warm-up:
5 burpees w/perfect push-up each rep
10 alternating 1-arm Russian kettlebell swings (change hands @ top)
30 single-unders

10:00 to build to a tough power clean double
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4:00 rest
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Every :60 for 10:00 (4 sets of each):
1st: 4-6 barbell shoulder presses, 11X1
2nd: :30 hollow hold
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2:00 rest
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For time w/4:00 cap:
30 kettlebell swings, up to 70/53
30 burpees
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5:00-10:00 coach-led mobility work

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For completion as warm-up:
3:00 easy row
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3 rounds easy:
3 slow & deliberate inchworms
5-10m duck walk

Every :60 for 12:00 (3 sets or each):
1st: 4-5 L barbell on back split squats, 3010
2nd 4-5 L 3-point DB rows, 3010
3rd: 4-5 R leg barbell on back split squats, 3010
4th: 4-5 R 3-point DB rows, 3010
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Every :90 for 12:00 (8 sets):
6 toes-to-bar
12 air squats
18 double-unders
*goal is each round completed in :30-:60, 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:
600m run
50 deadlifts, 135/85
50 burpees
400m run
30 burpees
30 deadlifts, 135/85
200m run
*runs must be completed together, thrusters & pull-up can split as desired with only 1 partner working at a time
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optional 3 sets not for time:
12 alternating DB curl & press
12 weighted GHD hip extensions
12 glute-ham sit-ups

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3 sets as warm-up:
3/side 1-arm DB hang clean to 1-arm DB thruster
12 hollow rocks (1 = forward & back)

A. Back squat, 4-4-3-3, 40X1; begin a set every 3:00
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10 rounds for time w/10:00 cap:
5 thrusters, tough but unbroken each round
5 CTB pull-ups or 5 pull-ups or 2 muscle-ups
*select variations that make each round challenging from a loading & movement standpoint rather than just light/easy movements that allow you to fly through everything
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5:00-10:00 coach-led mobility

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