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Coaches Warm Up 30 Min AMRAP. Teams of 3. 1 Person is completing 1 lap plate carry (10/5) Other 2 are working through: 50 STOH (40/30) 50 TTB 50 Front Squats 50 Russian Swings (24/16) Switch people out...

Coaches Warm Up Strength: Partner Carry Complex.2 rounds. 5 min rest between rounds. Choose a pair of kettlebells in your pair. Partner 1 Farmer Walks 6 lengths of box, partner 2 holds plank. Swap...

Coaches WarmUp Strength: 4rds for quality 10 ring rows 30 secs rest 10 dips. Scale for quality Work Capacity: 10 RFT 30 DU 10 Burpee...

Coaches Warm Up Strength: Front Squat EMOM 12 Minutes- 4 Front Squats @ 70% or 7/10 Work Capacity: 15 Min EMOM Min 1 12 Cal Row Min 2 15 Med Ball Clean (20/14) Min 3 10 4...

Warm Up: Coaches Warm Up Team Tuesday Partner WOD FT Buy In 100 x KB Swings (24/16) 4rds 400m partner run 25 x partner Wallballs Cash Out - 200m partner carry...

Coaches Warm Up Skill: Handstand Push Ups Positioning against the wall, bracing and tripod. 10 Min EMOM 3 Strict HSPU, scaled as needed to maintain them strict Work Capacity 3RFT 5 Ring MU 10x Squat Clean (60/42.5) 20x...

Coaches Warm Up Strength: 10 minute Team Loaded Carry In threes, choose one pair of kettlebells between you. You have 10 minutes to do as many lengths of the box as possible,...

Coaches Warm Up Squat Therapy and back squat mechanics Back Squat 7x3 Build to heavy triple Coaches Notes: We are finishing the week by going heavy! See where you can get to without sacrificing form....

Coaches Warm Up Strength: Strict Press Recap of Bracing, grip on bar and bar path 5-5-5-5-5 strict press, working up to a heavy 5 for the day Work Capacity 10-1 Bodyweight Deadlift Box Jump (24/20)   Coaches Notes:...

Coaches Warm Up Pull Up Strength Lat activation and pull up patterning Then either 4x Max effort strict pull up OR 4x Max effort ring row, maintaining tight/hollow position. Work Capacity 1200m Run 800m Run 400m Run 200m Run 1:1 Work to...