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

For time in teams of 3 w/only 1 working at a time:
1600m run
150 power clean (light up to 95/65 – scale so sets of 5-10/person are reasonable when fresh) OR tough Russian kettlebell swings (still do-able in sets of 10)
140 burpees w/lateral hop over bar
+
5:00-10:00 coach-led mobility

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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 wall balls)

A. Front squat, 5-4-3-3 building so last set is heavy, 20X1; begin a set every 3:00
+
AMRAP in 7:00:
1 DB thruster – select a weight that allows for 10+ unbroken when fresh
1 pull-ups (CTB if proficient)
2 DB thrusters
2 pull-ups
3 DB thrusters
3 pull-ups
and so on…
+
5:00-10:00 coach-led mobility

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2 sets easy of (5 DB Cuban presses + 10m crab walk + 10m inch worm + 10m duck walk)

10:00 gymnastics skill work of choice (any variation of kipping, handstand walk/hold, pistol progressions, etc.) – coach-led, all non-fatigue
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10:00 @ easy pace of (2 wall walks w/:05 hold @ the top [or :30 FLR on ground/rings] + 30m tough Farmer’s walk + 60 single-unders)
5:00 rest
10:00 @ easy pace of (10 alternating box step-up/step-downs + :30 med ball or sandbag bear hug hold + 300m run)
+
5:00-10:00 mobility work – coach-led

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Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (10 alternating side lunges + 5 scap pull-ups + 5 scap push-ups)

Every :60 for 9:00 (9 total sets, 3 of each):
sets 1-3: 3 light hang power cleans or snatches from just above the knees
sets 4-6: 2 moderate power cleans or snatches from just below the knees
sets 7-9: 1 moderate/tough power clean or snatch from the floor
+
4 rounds for total reps (cals + reps):
:30 row
:30 rest
:60 burpees
2:00 rest
+
5:00-10:00 coach-led mobility work

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For completion as warm-up:
15m slow bear crawl
500m row
8 alternating Turkish get-ups

Every :90 for 12:00 (4 sets of each)
1st: 12 alternating front rack reverse lunges, heavy
2nd: :30 hollow rock or hold – hold a light DB (even the 3s or 5s will do) in hands and/or feet if these are easy
+
3 sets:
2:30 of (200m run + max in remaining time of 5 strict pull-ups + 10 air squats)
2:30 rest
+
5:00-10:00 coach-led mobility work

Post results to comments.