Partner DBPC/burpee/cal

10:00 dynamic mobility work – coach-led
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20 rounds for time w/a partner w/30:00 cap
6 alternating DB power cleans, heavy
7 burpees w/lateral hop over DB
8 calories – your choice
*partners alternate completed rounds so that each completes 10
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bis/tris/abs of choice or easy walk cool-down

Weightlifting strength/tech + thruster/CTB/DU triplet

3 rounds as warm-up:
5 pvc passthroughs
5 pvc overhead squats
5 pvc good mornings
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Every 2:30 for 15:00 (6 sets):
2-3 squat snatches
OR
2-3 squat clean & jerks
*all reps should be completed within a :30 window
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AMRAP in 12:00:
4 thrusters, up to 115/75 (or moderate DBs if front rack is the limiter)
6 CTB pull-ups (or chin-over-bar if steady singles aren’t doable)
24 double-unders (or 48 single-unders if consistent 1-at-a-time DUs aren’t doable)
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5:00-10:00 coach-led mobility

Skill work + easy aerobic

For completion as warm-up:
15m walking lunges
15m toe walk
15m heel walk
5/side quadruped thoracic rotations
:30 relaxed hang from bar
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Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech (doubles, backward, triples)
*move on to a new variation of the press/pull movements if you’ve been working on the same thing for at least 3 weeks
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For completion @ steady effort:
4:00 of [500m row/ski or 1000m bike erg + remaining time duck walk (wall sit march)]
2:00 rest
4:00 of [500m row/ski or 1000m bike erg + remaining time bear crawl]
2:00 rest
4:00 of [500m row/ski or 1000m bike erg + remaining time Farmer’s walk]
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5:00-10:00 coach-led mobility

PC/burpee couplet + accessory work

3 rounds as warm-up:
:15 hang from bar
10 alternating toe touches from plank
5 prisoner Kang squats
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5:00-10:00 to build to a moderate hang power clean single for the day – nothing tough, just want the bar to feel lighter during the next piece…
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AMRAP in 7:00:
3 hang power cleans, moderate up to 135
3 bar-facing burpees
6/6
9/9
and so on, adding 3 to each movement…
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Every :60 for 15:00:
1st: 6-12 alternating DB curl & presses
2nd: 15 band pull-aparts
3rd: :30 holloww hold
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5:00-10:00 coach-led mobility

Overhead squat & scap stength + TTB/lunge/DU EMOM

3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead
10 alternating toe touches from plank
:10-:20 relaxed hang from bar
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Every 3:00 for 15:00 (5 sets):
1 overhead squat – build to a max for the day
3-6 scap pull-ups OR 2-3 weighted strict pull-ups
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Every :60 for 15:00 (5 sets of each):
1st: 6-12 toes-to-bar or 3-6 bar muscle-ups – goal is unbroken
2nd: 24′ (2 mats lengths out & back) walking lunges, dual DBs at shoulders
3rd: 48 double-unders or :30 double-under practice
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5:00-10:00 coach-led mobility

Snatch & press strength + cal/DP couplet

3 rounds as warm-up:
5 strict pull-ups or 5 scap pull-ups
10 alternating toe touches from plank
10 alternating single-arm DB snatches, light
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Every :60 for 15:00 (5 sets of each):
1st: 3 snatch grip deadlifts, 31X1
2nd: 6 L-arm DB floor press, 30X1
3rd: 6 R-arm DB floor press, 30X1
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10:00 @ high but sustainable effort:
20/15 calories – your choice
10 alternating single-arm DB Devil’s press, tough
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5:00-10:00 coach-led mobility