Dynamic mobility work – coach-led

AMRAP in 20:00 in teams of 2:
20 burpees
20 single DB box step-ups
20 calories – your choice!
*partners trade off all work as desired, tagging at each switch
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optional abs/bis/tris of choice

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3 sets as warm-up:
:10 passive hang from bar
:20 plank
:30 bottom of a squat – weight on heels, hip crease below the knees, neutral spine!

Every :90 for 15:00 (5 sets of each):
1st: 3 front squats from the ground, 22X1
2nd: 2-3 strict pull-ups wider than normal grip, 11X0 – weighted if possible, band assisted if needed
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AMRAP in 7:00:
7 power cleans, moderate up to 135/95
28 double-unders or 49 single-unders
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5:00-10:00 coach-led mobility

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3 rounds as warm-up:
3 inch worms
5 GHD back extensions, 3030
15m unweighted walking lunges

10:00 coach-led gymnastics practice of choice – pick 1-2 movements, preferably a push & pull, and alternate between them
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20:00 steady movement:
30m bear crawl or 20’ handstand walk (10’ out & 10’ back)
30m/side 1-arm Farmer’s walk, tough
30 calories – your choice bike/row/ski
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5:00-10:00 mobility work – coach-led

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For completion as warm-up:
2:00 run/row/bike/ski easy
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3 rounds easy:
Half the rig toe walk
Half the rig heel walk
10 alternating toe touches from plank

8:00 to build to a challenging Turkish get-up single that you can do well on both sides
2:00 to put your kettlebell all the back under the DB rack
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Every 5:00 for 4 sets:
20 wall balls
20 sit-ups w/med ball touching floor @ both ends of the movement
200m run w/med ball
*work should be completed in roughly 2:30 each round, cut reps a bit from the beginning if that’s not achievable
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5:00-10:00 mobility work – coach-led

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2:00 easy bike/row/ski/run
3 sets of (10 Russian kettlebell swings + 10 alternating toe touches from plank)
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Every :90 for 15:00 (5 sets of each):
1st: 3-4 dual DB push presses, 30X1
2nd: 2-2-1-1-1 clean-grip deadlifts, 21X1
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For time w/9:00 cap:
30 alternating DB snatches
60/45 calories – your choice bike/row/ski
30 burpees
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5:00-10:00 coach-led mobility

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2 rounds for completion as warm-up:
45 single-unders
10 alternating toe touches from plank
15m walking lunges
15m bear crawl

Every 2:30 for 15:00 (6 sets):
4-5 back squats, 30X1
*build from light/moderate to heavy
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3 rounds for time w/10:00 cap:
15 pull-ups
15 DB thrusters
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5:00-10:00 coach-led mobility

Post results to comments.