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

10:00 to find a heavy 60m/side single-arm DB overhead carry (down & back the rig twice, no putting down the DB)
+
20:00 @ 65-75% effort – nice & steady:
15m bear crawl or 15 feet handstand walk
30m moderate/tough Farmer’s walk
15m bear crawl or 15 feet handstand walk
450m row OR .5 mile Assault/Echo Bike OR 450m ski erg
+
5:00-10:00 mobility work – coach-led

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2 rounds easy:
3 x (1 PVC passthrough + 1 PVC overhead squat @ 5050)
10/side very light band external rotations
10/side very light band internal rotations
:30 hollow rock

Every 2:30 for 15:00 (6 sets):
1 tough back or front squat, 40X0
+
Every 5:00 for 15:00 (3 sets):
250m row
20 air squats
15 pull-ups or toes-to-bar – your choice
+
5:00-10:00 mobility work – coach-led

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3 rounds as warm-up:
:10 passive hang from bar
:20 plank on ground
:30 wall sit

Build to a challenging bench press double in 10:00
+
Every :60 for 10:00 (5 sets of each):
1st: 10 Russian kettlebell swings, tough unbroken
2nd: 5-10 push-ups
+
Every :60 for 10:00 (5 sets of each):
1st: 30 double-unders
2nd: 10-15 sit-ups w/fingertips touching the temples throughout
*no addition rest between the 2 EMOM, and cap each movement @ :30
+
5:00-10:00 coach-led mobility

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2 rounds:
3 air Kang squats w/alternating single-arm reach overhead each rep @ bottom
10 alternating toe touches from plank
:10-:15 relaxed hang from bar
+
2 rounds:
6-10 pulls on the rower
3-5 wall balls
+
5:00 muscle-up prep work if you’ll be hitting any

Option 1, for time w/20:00 cap:
40 ring muscle-ups
80 row calories
120 wall balls, 20/14 to 10/9
*partition all work as needed to allow for most possible reps, 1 WB = 1 row cal = 1 MU, so don’t leave any row cals or wall balls remaining
*if you are unlikely to hit a muscle-up, your score is the time to complete the 80 row calories & 120 wall balls (which, again, can be partitioned in any fashion)
*those registered but without muscle-ups should still do the RX’d 80 cals and 120 wall balls rather than the scaled option
+
optional for the non-muscle-up-ers:
accumulate 20-40 strict pull-ups post 80/120
+
5:00-10:00 coach-led mobility

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Dynamic mobility work – coach-led

5:00-10:00 prep for 20.5 if needed…
+
AMRAP in 20:00 w/a partner:
5 burpees w/lateral hop over the DB
10 alternating DB snatches
20 double-unders
+
optional abs/bis/tris of choice

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3 sets as warm-up:
3 pvc passthroughs
3 pvc overhead squats, 2220
10 alternating toe touches from plank
30 single-unders

Every :90 for 15:00 (5 sets of each):
1st: 1 squat clean + 1 split jerk OR 1 power clean + 1 front squat + 1 shoulder-to-overhead
2nd: 1-2 strict weighted pronated pull-ups OR 2 pull-up negatives w/:05-:10 controlled descent
+
For time:
30 alternating DB rows from plank
30 DB thrusters
*start at 1 end of the rig and perform all 30 DB rows, then advance down the rig performing 6 DB thrusters @ each squat station along the way
+
5:00-10:00 coach-led mobility

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