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 :60 for 12:00 (12 total sets, 3 of each):
sets 1-3: 3 light hang squat cleans or snatches from just above the knees
sets 4-6: 2 moderate squat cleans or snatches from just below the knees
sets 7-9: 1 moderate squat cleans or snatches from the floor
sets 10-12: :20 max perfect push-ups
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16:00 @ 90% aerobic w/a partner trading off completed rounds (if odd numbers go 1:1 work:rest or shadow another pair):
200m run
8 tough alternating DB rows from plank
+
5:00-10:00 coach-led mobility work

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For completion as warm-up:
15m unweighted walking lunges
:05-:10/side 1-arm hang from ring or bar (sub :20 2-arm hang)
200m jog or :60 row or bike or ski erg
10 scap push-ups, 1011
15 Russian kettlebell swings

Every :90 for 12:00 (4 sets of each):
1st: 4-3-2-1 clean-grip deadlift, 31X1
2nd: :30 jump rope work – singles/doubles/triples/forward/backward/1-leg, mix it up…
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3 sets:
2:30 of [300/250m row + max in remaining time of 5/side 1-arm DB push press + 10 Russian kettlebell swings]
2:30 rest
+
5:00-10:00 mobility work – coach-led

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For completion as warm-up:
300m row
8 light alternating Turkish get-ups
:30 hanging bent-knee tuck

Every :90 for 12:00 (4 sets of each):
1st: 15m offset walking lunge (1-arm DB Farmer’s and 1-arm KB front rack) – switch arms set-to-set so that each side does 2 sets
2nd: :45 front leaning rest on ground – if these are easy, use a band to increase resistance, demo here: https://www.youtube.com/watch?v=KlXwek-fSRA
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3 rounds for time(s):
15 pull-ups or 15 Australian pull-ups or 5 muscle-ups (toughest variations you know is achievable in no more than :60 for at least the first round)
20 sit-ups
25 air squats
:60 rest
+
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 w/a partner (same idea as last week, runs are split in half relay-style, snatches & burpees can be split in any fashion with only 1 partner working at a time):
1200m run
80 alternating DB snatches, moderate loads that’s doable in sets of 8-10
80 burpees
800m run
40 alternating DB snatches
40 burpees
400m run
+
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 + 10 wall balls w/:01 hold @ bottom)

A. Front squat, build to a heavy single @ 22X1 in 10:00 (includes warm-up)
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Every :60 for 10:00 (5 sets of each):
1st: 10 DB walking lunges
2nd: 6-10 bent-over DB rows – same DBs used for lunges
+
For time:
50/35 row calories
35 wall balls
+
5:00-10:00 coach-led mobility

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