3 rounds not for time:
10/side 1-arm DB scap retractions
10/side 1-arm DB scap protractions
:30/side easy pec stretch

A. Power clean, build to a tough single in 10:00 (includes warm-up)
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5 rounds for time w/a partner, split all work as desired w/only 1 working at a time:
800m run
30 power cleans, 95/65
10 wall walks or 20m handstand walk

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3 rounds not for time:
5-8 empty bar hang muscle snatches
5-8 empty bar thrusters
5-8 empty bar back squats

Every :60 for 12:00 (12 total sets, 4 of each):
Sets 1-4: 5 hang power snatches from below the knees, light
Sets 5-8: 3 hang power snatches from below the knees, moderate
Sets 9-12: 1 hang power snatch from below the knees, tough
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For total reps in teams of 2 w/only 1 partner working at a time:
10:00 of [10 burpee box jump-/step-overs + 15 toes-to-bar]
5:00 rest
10:00 of [20/15 Assault Bike calories + 10m single-arm overhead DB walking lunges, 80/50]

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Not for time:
16 alternating Turkish get-ups, light & deliberate throughout
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A. Squat clean & split jerk, build quickly to a single @ 80-90% 1RM
B. Front rack reverse lunges, 3 x 4-5/leg (4-5 consecutive on 1 leg, rest then 4-5 consecutive on other leg), controlled on descent – think 3011 again; :90 between legs
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4 rounds for total reps, pick up where you left off each round:
3:00 of (20/16 row calorie buy-in + max in remaining time of 4/2 muscle-ups + 4 heavy med ball/sandbag to shoulders + 4 med ball/sandbag bear hug squats)
:60 rest
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3 rounds not for time:
:20/side single-leg wall sit
:40 front leaning rest on ground w/plate or sandbag on back

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30:00-60:00 active recovery and/or mobility work of choice

3 sets as easy warm-up:
5/side half-kneeling bottoms up KB press
1-3 dead hang to inverted w/controlled descent
:05-:10/side bottom of pistol hold
15/10 Assault Bike calories – increase effort set-to-set
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20:00 for quality/efficient reps, big sets of gymnastics are more important than total rounds accumulated:
200m run
max unbroken strict pull-ups, change grips set-to-set
.3 mile Assault Bike w/no arms
max unbroken strict handstand push-ups
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3 sets:
15m/side heavy 1-arm DB overhead carry
:30 rest
30m med ball bear hug carry
:30 rest
:15 table hold
:30 rest
30m heavy Farmer’s walk
:90 rest

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