Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led

For time in teams of 3, only 1 person works @ a time:
315 double-unders
225 wall balls
135 toes-to-bar
*teams have the option to complete movements in reverse order, too
+
optional 3 sets not for time:
6-8/side KB curls, 31X1
10-12 DB overhead tricep extensions

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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 goblet squats w/pause in the hole)

Every :90 for 15:00 (10 sets):
1 power clean
1 split jerk
*can build to tough as long as footwork & mechanics are sound, otherwise stick to moderate loads and emphasize quality
+
5 rounds for time:
12 deadlifts, light/moderate up to 155/105
8 bar-facing burpees
+
5:00-10:00 coach-led mobility

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For completion as warm-up:
500m row easy
:30 bottom of squat hold
:30 passive hang from bar or rings
:30 handstand hold or plank
500m row moderate

10:00 gymnastics practice of choice (any kip, any inversion, or pistols) – coach-led
+
12:00 @ sustainable effort:
15m heavy Farmer’s walk
:30 plank
15m heavy Farmer’s walk
:30 arrested superman
+
3 sets:
:25 row sprint – all-out for these, goal is best possible average pace
3:05 rest
+
5:00-10:00 mobility work – coach-led

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3 sets as warm-up:
8 alternating DB shoulder press
8 alternating KB pull-throughs
8 goblet squats, 3111

Every :60 for 12:00:
1 moderate squat snatch or 1 squat clean OR if you’re already efficient and in the mood to build to a heavy single, go for it…
+
AMRAP in 12:00:
6 handstand push-ups
9 CTB pull-ups
12 alternating pistols
OR
AMRAP in 12:00:
6 pull-ups (band assisted OK today)
9 hand-release push-ups
12 alternating box step-up/step-downs, 24/20
+
5:00-10:00 coach-led mobility work

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2 rounds as warm-up:
15m bear crawl
15m walking lunges w/reach overhead
5/side DB crossbody deadlifts

Every :90 for 15:00 (5 sets of each):
1st: 2-2-2-2-2 snatch-grip deadlift, 31X1
2nd: :30 hollow rock or hold – knees tucked if needed
+
Every :90 for 15:00 (5 sets of each):
1st: 15 tough unbroken kettlebell swings
2nd: :45 steady burpees w/lateral hop over a DB
+
5:00-10:00 coach-led mobility work

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3 rounds as warm-up:
30 single-unders
3/side 1-arm DB thrusters
:10 chin-over-bar hold
:10 passive hang from bar

Every 2:00 for 16:00 (8 sets):
1 squat clean
1-3 strict pull-ups OR 1-2 muscle-ups OR 3 heavy bent-over DB rows (no bands, Australian, ring rows, or other variations today)
1 squat clean
*moderate loads that allow for crisp cleans
+
AMRAP in 6:00:
21 wall balls
63 double-unders
+
2:00 rest
+
AMRAP in 2:00:
Toes-to-bar
+
5:00-10:00 mobility work – coach-led

Post results to comments.