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30:00 AMRAP 400m Run or 500m Row or 500m Ski 20/15 Cal Bike 20 Bodyweight Box Step Overs 15 Sit Ups 100m Farmers Carry

Deload Week (No Deadlifts) (Checkmark) 3 Sets: 10/10 Deficit Farmers Lunge :30 Second Dumbbell Glute Bridge hold :30 Second Front plank Hold Then… 12 Min AMRAP 2-4-6-8-10… and so on adding 2 reps each round Power Snatch Hand Release Push Ups/ HSPU After each round: 35 Double Unders or 50 Single Unders

7:30 pm Thursday: No Class —- Bench Press (Max Out Day) Every 1:30 x 7 sets Set 1: 5 reps @ ~60% Set 2: 3 reps @ ~70% Set 3: 2 reps @ ~80% Set 4: 1 rep @ ~85% Set 5: 1 rep @ ~90% Set 6: 1 rep @ ~95% Set 7: 1…

Tempo Front Squat 5 Sets: (Week 5 of 6) Tempo Front Squat 5 x 3 @ 72-77% with a 2-3 sec lower each rep Then… For Time: Buy In: 30/25 Cal Row into 21-15-9 Dumbbell Front Squat Lateral Burpee Over the Dumbbell into Cash out: 30/25 Cal Row

Every 2:30 x 4 (week 2 of 3) 8/8 Goblet Hold Cossack Squat + 10 Double dumbbell bent over row + 12 Seated rear delt fly Then… 3 Rounds: 500/400m Row 30 Sit-ups 20 Dumbbell Bench press 10 DB Reverse Lunges

Every :90 x 6 sets: 1 Squat clean + 1 Clean & jerk Then… For Time: Buy In: 400m Run 5 Deadlifts 5 Pull Ups 25 Double Unders or 40 Single Under 10 Deadlifts 10 Pull Ups 50 Double Unders or 75 Single Unders

For Time: Run 1000m Row 200m Run 800m Row 400m Run 600m Row 600m Run 400m Row 800m Run 200m Row 1000m Then… 8 Rounds: 20sec. of Russian DB Twists 35/20 10sec. Rest

Deadlift (8 Sets) (Test week 2 of 2) Then… 2 Rounds For Time: 24 Dumbbell walking Lunge Steps 8 Box Jumps with Step Down 24 Dumbbell Bench Press 8 Box Jumps with Step Down 24 Wall Balls 8 Box Jumps with Step Down

Bench Press (Week 3 of 3 ) Every 1:15 x 7 Sets 1-2: 5 Bench press @ 75-78% Sets 3-4: 3 Bench press @ 83-88% Sets 5-7: 1 Bench press @ 90-95% Then… 15 Min AMRAP 12/9 Cal Row 9 Toe to Bar 6 Burpees to Target

Thursday 7:30pm Class – cancelled Pause Front Squat (2 sec pause) 6 x 3 @ 65-75% _ Heavier pauses this week. Stay braced and own the bottom position before driving out of the hole. Expect the weights to feel challenging, but don’t sacrifice positioning to move load. Then… Clean & Jerk 15-12- and 9 reps…