3 sets as warm-up:
5 strict pull-ups or ring rows
15m walking lunges
15/10 calories – increase effort a bit each round

10:00 to build to a heavy thruster double – can be from the rack or the ground
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AMRAP in 15:00:
19 wall balls
19 calories
*if registered for the Open, use the rower for the calories, otherwise it’s your choice
+
5:00-10:00 coach-led mobility

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Dynamic mobility work – coach-led

AMRAP of quality movement in 30:00 in teams of 2:
5 strict pull-ups
10 hand-release push-ups
5 tough dual DB or single KB goblet squats – go heavy!
30 double-unders
*partners trade off completed rounds
+
optional bis & tris work of choice

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3 sets as warm-up:
:10 hollow rock
:10 hollow hold
10 Russian kettlebell swings
5 KB goblet squats, 10X1

A. Back squat, 12 x 3 @ 60-70% of max, 10X1; begin a set every :60
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5 sets for total reps:
:60 burpee box jump- or step-overs
:30 rest
:60 alternating DB snatches
:30 rest
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5:00-10:00 coach-led mobility

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3 rounds as warm-up:
10 light band pass-throughs
10 light band pull-aparts
10 light band good mornings

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 @ 70-80% effort – sustainable!:
1000m row or 1.5 mile Assault/Echo Bike or 2000m bike erg
5 wall walks
60m Farmer’s walk
5 wall walks
+
5:00-10:00 mobility work – coach-led

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For completion as warm-up:
10 alternating Turkish get-ups, light
30 Russian kettlebell swings, light

AMRAP in 10:00:
10 toes-to-bar
20 double-unders
20 wall balls
20 double-unders
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Every 2:00 for 18:00 (3 sets of each):
1st: 12-16 alternating DB curl & press
2nd: :30 Sorensen hold
3rd: 20/15 calories – your choice row/bike/ski

5:00-10:00 mobility work – coach-led

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3 rounds:
2 slow & controlled inchworms
30m/side 1-arm Farmer’s walk
:30/side plank
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A. Shoulder press, build to a max in 10:00
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For time w/10:00 cap:
30 power cleans, up to 185/125
30 bar-facing burpees
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3 rounds not for time:
10/side light DB external rotations
10-15m light DB death march, slow & controlled
+
5:00-10:00 coach-led mobility

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