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Amrap 35min 20/15 Cal Bike 30 Double Curl and press 20/15 Cal Bike 30 Weighted Sit Ups 20/15 Cal Bike 30 DB supported row 20/15 Cal Bike 30 DB Skull crushers 20/15 Cal Bike 30 Leg Raises 20/15 Cal Bike 300m run Repeat Round 2 with Row

Barbell Class 9am – snatch progression – clean progression – back squat —————————————— 3 Burpees 5 cal bike 9 Bench press 3x Then… 9 Min to complete: 3 Sets 4-8 Chin Ups 8 DBs Seated DB Z *elevated feet on a bench Then.. 5 Rounds for time: 2 Devils press 50/35 10 bench press 115/75…

Warm Up 3 rounds: 100m Row 5 BB good mornings 4 Pause FS with empty BB 3 Push Ups Then… Barbell Conditioning and Primer: 3 Sets as a primer: 5 Barbell Hang High Pulls 5 Hang Power Cleans 5 Hang Squat Cleans Keep these light, flow through the movement Keep these light, flow through the…

Conditioning 35Min AMRAP: 500/400m Row/Ski or Bike 25/20 15 DB Bench Press 15 Hand Release Push Ups 1,000/850m Row/ski or Bike 45/40 20 Burpees 20 V-Ups/hollow knee tucks 500/400m Row/ski or Bike 25/ 40 Mountain climbers 1/2 40 Double unders/singles

4x 8 walking lunges 4 burpees 3wall climbs :20 bike sprint Then.. Farmers Hold Bulgarian Split Squat (4 x 12) Every 2:00 x 4 6/6 Farmers hold bulgarian split squat + 15 Double DB tricep skull crusher 10 BB curls Then… 10min AMRAP 10 Pistols w/bench 8 Toes to bar 6 Power Snatch 75/55 or…

Shoulder Press Every 1:15 x 6 Sets: (week 1 of 4) Sets 1-2: 8 Strict press Sets 3-4: 6 Strict press Sets 5-6: 4 Strict press Build over the 6 sets to a heay set of 4 (not a max). Focus on keeping a tight core and your rib cage down (dont arch your back)….

Congrats on a Great Open!!! 2 Rounds Of: 40 Mountain Climbers (Total) 10 Fire Hydrants E/S 10 Squat Jumps Then… 3 Supersets 20 Seat banded hamstring curls 15/15 Mini band kickback e/s Them.. Front Squat Every :90 x 6 Sets: (week 1 of 3) 4 – 1 & 1/4 Front squat We are starting front…

0-3min. Max DB Bench Press 3-6min. Max DB Bent Over Rows *Alternate every 6-8 reps 6-9min. Max Plate Front Raises 9-12min. Max Single DB Skull Crushers 12-15min. Max Single DB Bicep Curls Rest 5min. (Start again with new movements)

For Time: Buy In: 400m or row into: 50 Box Step Ups 50 DUs/75 singles 50 Medball Sit Ups 50 DUs 50 Goblet Squats 50 DUs 50 RKBS 50 DUs 50 Box Step Ups into Cash out: 400m Run or row

2 Rounds: :20 Sec Row 5 scap Push Ups 20 Plank Position Alt Shoulder taps 5 BB RDLS 4 BB Hang Muscle Cleans 3 Behind the Neck Snatch Grip Push Press Then… Take 5 or so Minutes to Build up to: Snatch, clean and dead lift weight 3-2-2 or Snatches 3-2-2 for Cleans 3-2-2 for…