For completion as warm-up:
5 wall walks
:30 hollow rock
200m run or 250m row or .3 mile Assault Bike
:30 hollow rock
:30 handstand hold

Every :90 for 15:00 (5 sets of each):
1st: 5-4-3-2-1 snatch-grip deadlifts, 31X1
2nd: 30m/side 1-arm DB/KB overhead carry, tough w/no breaks
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15-12-9-6-3 @ 90% effort w/10:00 cap – movement quality more important than absolute speed today:
L DB suitcase deadlifts – pick a challenging load that’s still probably do-able unbroken
R DB suitcase deadlifts
Hand-release push-ups w/:01 pause @ top
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5:00-10:00 mobility work – coach-led

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For completion as warm-up:
15 bear crawl
15m walking lunges
:30 hang from bar (can be split evenly 1-handed in any way you’d like or 2-arm throughout)
15 bear crawl
15m walking lunges
400m run or 500m row or .5 mile Assault Bike

Every :90 for 12:00 (4 sets of each):
1st: 12 alternating reverse lunges w/bar on back
2nd: :30 hollow hold or :30 L-sit – can tuck knees on either if needed, goal is :30 unbroken seconds
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For reps:
4 sets of (:30 strict pull-ups + :30 rest)
:60 rest
4 sets of (:30 tough DB thrusters + :30 rest)
:60 rest
4 sets of (:30 double-unders + :30 rest)
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5:00-10:00 coach-led mobility work

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Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led

For time in teams of 3, runs must be completed together, split all other work as desired w/only 1 working at a time:
100 power cleans, light/moderate up to 115/75
500m run
100 row calories (can sub Assault Bike or ski erg if feeling feisty)
500m run
100 burpees
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5:00-10:00 coach-led mobility

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Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 5-10 pvc overhead squats)

A. Back squat, 5-5-5, 42X1; begin a set every 3:00
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Every :60 for 8:00:
1st: 10 alternating DB rows from plank, light
2nd: 10 alternating windshield wipers, slow & controlled, tuck knees if straight legs isn’t happening
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AMRAP in 7:00:
25 pull-ups
25 wall balls
25 toes-to-bar
max wall balls in remaining time
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5:00-10:00 coach-led mobility

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2 sets easy of (5 DB Cuban presses + 10m crab walk + 10m inch worm + 10m duck walk)

10:00 gymnastics skill work of choice (any variation of kipping, handstand walk/hold, pistol progressions, etc.) – coach-led, all non-fatigue
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10:00 @ easy pace of (1 lap around rig med ball or sandbag bear hug carry + 200m run + :30 front leaning rest on ground or rings)
5:00 rest
10:00 @ easy pace of (20m unweighted walking lunges + 20 sit-ups w/DB held @ chest + 500m row or .5 mile Assault Bike)
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5:00-10:00 mobility work – coach-led

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Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (10 alternating side lunges + 5 scap pull-ups + 5 scap push-ups)

Every :90 for 15:00 (5 sets of each):
1st: 3 snatch-grip deadlifts, 31X1
2nd: 15m/side 1-arm DB/KB overhead carry, as heavy as possible
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For time w/a 12:00 cap w/a partner trading off completed movements (so partner 1 does 15 deadlifts while partner 2 rests, then partner 2 does 15 deadlifts while partner 1 rests, partner 1 does 15 burpees while partner 2 rests, then partner 2 does 15 burpees while partner 1 rests, partner 1 does 12 deadlifts, then partner 2 does 12 deadlifts, and so on…):
15 DB deadlifts – moderate that’s do-able unbroken…
15 burpees
12 DB deadlifts
12 burpees
9 DB deadlifts
9 burpees
6 DB deadlifts
6 burpees
3 DB deadlifts
3 burpees
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5:00-10:00 coach-led mobility work

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