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At an easy pace today… 35:00 AMRAP 2:00 Bike 20 Sit Ups 2:00 Row 20 Air Squats 2:00 Run or Ski 20 Push Ups

3 Rounds: 5/5 Single Arm Dumbbell Bench Press 5 Sit-ups :30 Bike Then… 3 Sets For Quality: 8 Inverted barbell rows 10 BB curls Rest 1 min between rounds Then…. 14:00 AMRAP: 3 Cal bike 3 V-ups 3 Dumbbell bench press 6 Alternating Farmers Hold Lunges Add 3 reps each round. 6,6,6 9,9,9 12,12,12

Clean and Jerk Every :90 x 6 sets: 1 Clean pull + 1 Squat clean + 1 Clean & jerk Build over the six sets to a “heavy” with no misses. Keep your hands on the bar for the clean pull + Squat clean then drop the bar take a breath and grab the bar…

3-4Sets: 10 Alt Renegade Rows (5 per arm) 8 DB Hammer Curls (2 dbs) 12 DB Skull Crushers (2dbs) :20 Sec SIde plank hold / side Then.. 5 Sets: 300m Run 15 Bench Press 95/65 12 Box Jump Overs 3 Rope Climbs/6 strict pull-ups/10 ring rows *rest 1:1 Ex: Rd 1-3:05 Rest 3:05

600m jog 10 Inch worms 10 Alt Lizards 1x 10 Good Mornings 5 Scap Push Ups 3 Push Ups Then… Deadlift (week 3 of 6) Every 2:00 x 6 Sets Set 1: 8 @ 55%-60% Set 2: 8 @ 60-62% Set 3: 6 @ 62-65% Set 4: 6 @ 65-68% Set 5: 4 @ 68-72%+…

Push/Pull/Hold Every Min x 9 Min (3 Rounds): (week 1 of 4) Min 1: 8-10 Seated DB Press or :40 Sec Max rep Strict HSPU* Min 2: 8-10 Inverted pull-ups Min 3: :40 Hollow Hold Then… Finisher —> Min 10: 1 max effort set of DB Z press (at least 15 reps) right into 1…

2 x 200m Row 200m Run 20 BW Step up 30 Band Glute bridge 10 Empty bar thrusters Then… 20 Cossack squats+ 10 Down dog/up dog Then… Front Squat (5 x 5) Every 2:30 x 5 sets: (week 3 of 3) 5 Front squats @ 75-82% of your 1rm Next week we will be moving…

4 Sets: 6 Single Arm DB Z Press on R 6 Single Arm DB Z Press on L 8 DB Skull Crushers 12 Single Leg Alt V-Ups Then.. 20:00 AMRAP 20 DB Floor Bench Press 20 Alt DB Bicep Curls 20 Alternating Curtsy Lunges :20 Sec Side Plank on R :20 Sec Side Plank on…

3 Rounds: 5 Burpees 5 Air squat 5 Jumping Jacks 10 Sit Ups Then.. In Teams of 2… 30 Rounds (15 Each) “I go, you go style” 6 Cal Bike 6 Pull-Ups 6 Wall Balls 6 Double DB Snatches 50/35 You must complete a full round before your partner goes. Time CAP: 35min.

Row 2:00 (Easy Effort) 40 Mountain Climbers 20 Scorpions 20 Alt Walking Lunge Steps 20 Squat Jump Downs 10 Muscle Cleans, 45/35# 10 Power Cleans 10 Front Squats Then… Deadlift (week 2 of 6) Every 2:30 x 5 Sets Set 1: 10 @ 52-55% Set 2: 8 @ 57-60% Set 3: 6 @ 62-65% Set…