3 rounds as warm-up:
5 ring rows or strict pull-ups
5 band or pvc overhead squats, slow & controlled
:10-:15/side plank

Every :90 for 15:00 (4 sets of each):
1st: 6-8 alternating front rack reverse lunges
2nd: :15-:30 relaxed hang from bar
+
12:00 @ 85% effort – sustainable!:
12 calories – your choice
12 alternating DB rows from plank
12 sit-ups w/feet anchored under DBs
+
5:00-10:00 coach-led mobility

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3 rounds easy:
3 slow & controlled inchworms
6 PVC good mornings, 3110
30 single-unders

Every :60 for 10:00 (10 sets):
1 halting snatch-grip deadlift w/:01 pause just below the knees on the way up & down each rep + 1 snatch pull (reset on the ground between the SGDL & the pull)
+
4 sets for reps:
2:00 of (10 burpees + 20 Russian kettlebell swings + 40 double-unders + max Russian kettlebell swings if any time remains)
2:00 rest
+
5:00-10:00 mobility work – coach-led

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3 rounds as warm-up:
5m slow bear crawl forward
5m slow bear crawl backward
5 pvc or light band overhead squats
5 strict pull-ups or tough ring rows

Every :60 for 10:00 (10 sets):
2 back squats, 55-65% of best single (so a bit heavier than last week, though emphasis remains on solid positions and speed of the concentric)
+
Every :60 for 10:00 (5 sets of each):
1st: 2-3 strict supinated pull-ups
2nd: 2-3 strict pronated pull-ups
*weight or assist as needed to ensure quality reps each set
+
AMRAP in 5:00:
50 wall balls
Max toes-to-bar in remaining time

5:00-10:00 coach-led mobility

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On a running 60:00 clock:
@ 05: 10:00 veeeeeery easy of 40 single-unders + 10 calories (your choice) + 5/side light & slow windmills
@ 20: every :60 for 10 sets: 1 empty bar hang snatch – emphasis on solid hang position, hip extension, and catch mechanics (in that order)
@ 35: 10:00 @ high effort w/a partner: 250m row while partner holds dual KB front rack or heavy med ball bear hug (can only row while partner holds)
@ 50: 15m bear crawl w/LAX ball on low back – first to cross the line without losing the ball wins…

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Dynamic mobility work – coach-led

For load/reps in teams of 2:
12:00 to build to a tough power clean single (1 bar/pair, starts empty, help each other load)
4:00 rest – load bar to working weight
12:00 of (3 power cleans up to 135/85 + 6 push-ups + 12/9 calories) – partners alternating completed rounds
+
3 sets not for time:
20/side single-arm band press downs
:30 hollow hold
20/side single-arm DB curls

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3 sets as warm-up:
7 scap pull-ups
5 prisoner Kang squats
3 inchworms

Every :60 for 14:00 (7 sets of each):
1st: 1 hang squat clean or hang squat snatch from just below the knees, build from light to moderate
2nd: 1 strict weighted supinated pull-up
+
5 rounds for time w/10:00 cap:
10 pull-ups
10 alternating reverse lunges, dual DBs @ shoulders or a single heavy KB goblet
OR
For time w/a 10:00 cap:
10 muscle-ups – bar or ring
50 alternating reverse lunges, dual DBs @ shoulders
10 muscle-ups
+
5:00-10:00 coach-led mobility

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