2 sets as warm-up:
6 scap pull-ups
9 scap push-ups
12 prisoner air squats

Every :90 for 15:00 (5 sets of each):
1st: 1 1 & 1/4 front squats, light but controlled throughout w/emphasis on excellent bottom positions (full depth, solid front rack, etc.)
2nd: 30 double-unders or :30 double-under practice
+
7 rounds for time w/7:00 cap:
7 power cleans, up to 115/75
35 double-unders
+
5:00-10:00 coach-led mobility

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For completion as warm-up:
15m toe walk
15m heel walk
30m walking lunges
30m bear crawl

30:00 @ easily sustainable effort:
6 med ball or sand bag ground-to-shoulder-to-ground (so no dropping, return to ground under control)
:60 plank on rings or ground
30 calories – your choice row/bike/ski
3 wall walks
60 single-unders
+
5:00-10:00 mobility work – coach-led

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3 rounds easy:
5 scap pull-ups
5 hanging leg or knee raises
10 Russian kettlebell swings
5 goblet squats

10:00 to build to a challenging hang squat clean
+
Every :60 for 10:00 (5 sets of each):
1st: 5-10 strict pull-ups
2nd: 10 unbroken wall balls
+
For time:
25/20 row calories
15m heavy DB @ shoulders walking lunges
+
5:00-10:00 mobility work – coach-led

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3 sets as warm-up:
10 prisoner air squats
10 Russian kettlebell swings
1-2 wall walks or 10-20’ handstand walk

Every :90 for 15:00 (5 sets of each):
1st: 3 clean-grip deadlifts, 31X1 – moderate w/perfect positions throughout
2nd: 3-6 strict handstand push-ups or 6 DB Z presses, both @ 31X1 tempo
+
3 sets for total reps, picking up where you left off each set:
2:00 of [4/side 1-arm hang clean & jerks + 8 alternating DB snatches + 8 burpees]
2:00 rest
*single DB for the 2 movements, same weight, should be tough for at least 1 of the 2
+
5:00-10:00 coach-led mobility

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For completion as warm-up:
:30 bent hollow hold
30m bear crawl
30m reverse lunges w/single light DB overhead (switch arms as desired)
:30 bent hollow rock

Every 2:00 for 10:00 (5 sets):
10 back squats @ 55% of max – same load as last week, extra set and tighter intervals
+
For time:
400m run
40 toes-to-bar
400m run
+
5:00-10:00 coach-led mobility

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Dynamic mobility work – coach-led

4 rounds for time w/a partner w/24:00 cap:
40 burpees
40 Russian kettlebell swings
400m run together
*burpees & swings can be split as desired with only 1 partner working at a time
+
optional abs/bis/tris of choice

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