Partner things

10:00 dynamic mobility work – coach-led
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For time w/24:00 cap:
800m row or equivalent
40 hang power cleans, moderate loading that can be completed in sets of 4-8 throughout
800m row or equivalent
20 wall walks
800m row or equivalent
40 hang power cleans
800m row or equivalent
*partners trade off as desired throughout with only one working at a time
+
bis/tris/abs of choice or easy walk cool-down

Squat & upper pull strength + couplet + accessory

3 rounds as warm-up:
:30 relaxed hang from bar or 5 strict pull-ups
10 pvc good mornings
5 pvc overhead squats
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Every 3:00 for 15:00 (5 sets):
5 back squats, 22X1
5-10 dual DB bent-over rows or tough ring rows
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5 rounds for time w/9:00 cap:
18 dual DB walking lunges or 18 alternating pistols
9 pull-ups or [1 bar muscle-up + 3 pull-ups + 5 toes-to-bar]
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3 sets:
12 alternating DB curls
12 band tricep press downs
OR
5:00-10:00 coach-led mobility

Gymnastics skill work + aerobic/carries/crawls

For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
15m crab walk
15m walking lunge or duck walk
:60 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
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20:00 @ easily sustainable effort:
1 lap around the gym bear crawl
2 laps around the gym Farmer’s walk
3 laps around the gym bear hug carry
40 calories
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5:00-10:00 coach-led mobility

The final long solo AMRAP?

3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
10 light alternating DB snatches
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AMRAP in 30:00:
600m row or equivalent ski/bike/runner
8 burpees w/lateral step/hop over the DB
10 alternating DB snatches
12 V ups
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3-5 sets:
10 dual DB curls
5-10 light dual DB delt raises
OR
mobility work

Squat & upper pull strength + triplet

3 rounds as warm-up:
3 pull-ups
6 push-ups
12 air squats
+
Every 3:00 for 15:00 (5 sets of each):
3 overhead squats or front squats, 30X1
3 strict pronated pull-ups – band-assist or load as needed to make 5 unbroken challenging
+
5 rounds for time w/10:00 cap:
7 toes-to-bar
14 wall balls
28 double-unders
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5:00-10:00 coach-led mobility

Weightlifting strength + couplet

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
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Every 2:00 for 16:00 (8 sets):
1 ground-to-overhead – build to a challenging but solid final 2-3 sets
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AMRAP in 8:00:
1 wall walk
2 power cleans, up to 135/95
2/4
3/6
and so on…
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5:00-10:00 coach-led mobility work