As warm-up:
10m walk on ball of foot
10m walk on heel of foot
15m bear crawl
15m crab walk
200m jog
10 Russian kettlebell swings
2 wall walks
200m jog

3 rounds for time w/15:00 cap:
400m run
12 hang power cleans, light/moderate up to 115/75
12 hand-release push-up OR 12 handstand push-ups
*cleans should be able to be done with no more than 1 break each round, select your weight appropriately
**only perform HSPUs if you are able to maintain sets of at least 3 throughout w/hands even w/head at bottom
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Not for time:
400m challenging 1-arm kettlebell carry cycling through overhead, front rack, and Farmer’s on one side before switching to the other side, transition through positions and switch sides as needed, there is no required distance/time needed in any one portion
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5:00-10:00 coach-led mobility work

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3 rounds as warm-up:
3 inchworms, slow & controlled walking hands out as far as possible each time
10 cossack squats
:15-:30 2-arm passive hang from bar

Every :90 for 15:00 (5 sets of each):
1st: 8 steps DB walking lunge w/1-arm DB @ shoulder + 1-arm DB overhead, switch arms after 4 steps each round
2nd: 1.1.1 strict pull-ups (make these more challenging than last week by adding weight or using a thinner band) – adjust grip from wide to normal to narrow each rep
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For time w/10:00 cap:
10 wall balls
60 double-unders
15 wall balls
60 double-unders
20 wall balls
60 double-unders
25 wall balls
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5:00-10:00 coach-led mobility work

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3 sets as warm-up:
2/side light KB/DB windmills, 3111
10 band pull-aparts
15 single-unders
15 backward single-unders

Every 3:00 for 12:00 (4 sets):
1 snatch-grip deadlift, 31X1
:10 rest
1 snatch pull
:10 rest
5-10 slow band passthroughs
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Every :60 for 20:00 (5 sets of each):
1st: :30 bike or row @ moderate effort
2nd: 4-6 DB bench press
3rd: :30 bike or row @ moderate effort
4th: 10-15 unbroken kettlebell swings
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5:00-10:00 mobility work – coach-led

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Dynamic mobility work – coach-led

AMRAP in 20:00 w/a partner, trade off all work as needed but only 1 works at a time:
200m run
20 thrusters, 95/65
200m run
20 toes-to-bar
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Optional bis/tris work of choice

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3 sets easy of (5/side 1-arm bent-over KB row + 5 Russian kettlebell swings + 5 1 & 1/4 goblet squats)

Every :90 for 15:00 (5 sets of each):
1st: 2 front squats, 30X1
2nd: 4-6 ring row or Australian CTB pull-ups, 2020
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3 rounds for time w/7:00 cap:
5 wall walks
15 power cleans, up to 95/65
OR
3 rounds for time w/7:00 cap:
5/3 muscle-ups
7 power snatches, 115/85
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5:00-10:00 coach-led mobility

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3 sets as warm-up:
10 jumping air squats
:10 rest
:15 row @ tough but not max effort
:60-:90 rest

10:00 gymnastics practice of choice – pick 1-2 movements and work the basics in small, non-fatigued sets
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10:00 @ 70% effort (w/the exception of the row):
5 v ups
:10 hollow rock
:10 hollow hold
15m unweighted walking lunge
10 row pulls – start easy and increase effort every round
15m unweighted walking lunge
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3 sets:
:30 max burpees – goal is to find the fastest cycle rate and hope you can hang on…
:30 rest

5:00-10:00 mobility work – coach-led

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