Partner things

10:00 dynamic mobility work – coach-led
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For time w/a partner and 30:00 cap:
200/180/160 calories (MM/MF/FF)
120 burpees
2000m run
*trade off calories every 20, burpees as desired, and runs every 400m
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bis/tris/abs of choice or easy walk cool-down

Squat & SA pull max effort + couplet

2 rounds as warm-up:
:30 relaxed hang from bar
10 pvc good mornings
10 alternating reverse lunges
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Every 3:00 for 15:00 (5 sets):
2-2-1-1-1 back squats, 40X1
4-6/side 3-point DB rows, 20X0
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AMRAP in 7:00:
3 toes-to-bar
3 dual DB thrusters
6/6
9/9
and so on…
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5:00-10:00 coach-led mobility

Gymnastics skill + aerobic/carries

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
:60 relaxed hang from bar
:30 handstand hold or :60 plank
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Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
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15:00 @ moderate effort:
500m row or equivalent
200m plate overhead carry
500m row or equivalent
200m Farmer’s walk or bag/ball carry
row/ski/bike/run in any remaining time
*goal is loads for the carries that can be completed without putting it down!
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5:00-10:00 coach-led mobility

Press/hinge/run intervals + accessory

2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
5 air squats w/alternating single-arm reach overhead
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Every 6:00 for 30:00 (5 sets):
:60 wall walks or handstand walk
:60 alternating DB snatches, tough
400m run or row/bike/ski equivalent @ light/moderate effort
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2-3 sets:
12 alternating DB curls
20 V ups
OR
mobility work

SL & upper pull strength + chipper

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
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Every 3:00 for 15:00 (5 sets):
12 alternating barbell on back reverse lunges
:10-:30 chin-over bar hold or a few muscle-ups
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For time w/12:00 cap:
45 pull-ups or 15 muscle-ups (ring and/or bar)
90 wall balls
180 double-unders or 45 calories (so no single-unders today)
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5:00-10:00 coach-led mobility

Weightlifting complex + hinge/press couplet

3 rounds as warm-up:
10 alternating DB snatches
1-2 slow & controlled wall walks
:30 supine plank or table hold
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Every 2:30 for 15:00 (6 sets):
1 deadlift
1 power clean
1 shoulder-to-overhead any way
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3 rounds for time w/9:00 cap:
27 Russian kettlebell swings
21 handstand push-ups or burpees
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5:00-10:00 coach-led mobility