2:00 easy bike/row/ski
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2 sets:
5 slow air squats
5m duck walk
:10-:20 passive hang from bar
:30-:60 rest
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2 sets:
2-3 thrusters
2-3 CTB pull-ups
:30-:60 rest
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2:00 moderate bike/row/ski, high effort for the last :30
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33-27-21-15-9 for time w/20:00 cap:
Thrusters, 95/65
CTB pull-ups
*most will not finish this as written within the cap, as this is a high volume of each movement… if you are not registered, then rather than scaling loading/movement, opt for cutting off the initial round of 33, and possibly both the 33 & 27, to give yourself a shot to complete the remaining work in the 10:00-20:00 range…
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5:00-10:00 coach-led mobility

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Dynamic mobility work – coach-led

AMRAP in 15:00 in teams of 2:
5 burpee CTB pull-ups (chest on ground to chest touches bar any way, can jump)
20 air squats
40 double-unders
*partners trade off completed movements
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3 rounds not for time:
30 med ball Russian twists
10 tough alternating DB curl & presses

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2 sets as warm-up:
5 DB Devil’s presses
5 squats w/DBs @ shoulders
5-10 ring rows or Australian pull-ups

Every :90 for 12:00 (4 sets of each):
1st: 2 front squats from the ground – squat clean counts as first rep
2nd: 5-15 perfect push-ups
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3 sets for even times:
30 Russian kettlebell swings
250m ski erg or 600m bike erg or .3 mile Assault/Echo Bike
*rest the same amount of time it takes to complete the work, or pair up someone and rest while they go until you each have completed 2 rounds
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5:00-10:00 coach-led mobility

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2 rounds as warm-up:
:30 hollow hold
:30 Sorensen hold
:30 hang from bar

10:00 coach-led gymnastics practice of choice – pick 1-2 movements, preferably a push & pull, and alternate between them
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4 rounds of steady movement:
:60 plank on ground
:60 single-under
2:00 light Turkish get-ups
2:00 bike/row/ski
+
5:00-10:00 mobility work – coach-led

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For completion as warm-up:
2:00 row/bike/ski easy
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3 rounds easy:
10 light Russian kettlebell swings
10 alternating toe touches from plank

Every :90 for 15:00 (5 sets of each):
1st: 2-3 snatch-grip deadlifts, 31X1 – prioritize perfect positions over load for these, nothing ugly
2nd: 1-3 wall walks, slow & controlled on way up & down
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3 rounds for time w/10:00 cap:
15 deadlifts up to 225/145
60 double-unders
+
5:00-10:00 mobility work – coach-led

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For completion as warm-up:
5 inchworms
30m Farmer’s walk
:30 hollow rock
30m Farmer’s walk
5 inchworms

Every :90 for 15:00 (10 sets):
1 moderate/tough squat clean
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Every :60 for 15:00 (5 sets of each):
1st: 5/side 1-arm DB hang clean & jerks
2nd: 5-10 toes-to-bar or hanging knees raises
3rd: :30 row/bike/ski moderate
+
5:00-10:00 coach-led mobility

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