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35:00 AMRAP 100m run 20 Russian Twists 25/15 Rx+:45/25 20 Plate GTOH 25/15 Rx+: 45/25 – 200m Run 20 Air Squat 10 Push Up to Plate – 300m Run 20 OH Lunges with Plate 20 Plate Sit Ups – 400m Run 20 Cal Row 10 Cal Bike 50m Sled drag

1x through! 2:00 max Suitcase Hold Bulgarian split squat (switch every 8 reps) 1:00 rest 2:00 Max sit-ups 1:00 rest 2:00 Max BB Curls 1:00 rest 2:00 max Strict Press with BB Then… 10 Rounds for time: 10/7 cal bike 5 DB DB hang clean and jerk 50/35 5 Strict pull-ups

2 Rounds 100m Run 5 Inch worms 2 Paused Back Squats 2 Paused Front Squats 10 Cossack squats Then.. Back Squat / Front Squat (Week 2 of 4) Every 2:00 x 5 Sets 2 Tempo Back Squats (:05 Negative) 2 Regular Front Squats *Start Around 65-70 % of 1 RM FRONT SQUAT – Or heavier…

1 Round 200m Run :40 Bike 20 Banded Tricep Ext 20 Banded Chest Pulls 20 High Plank Shoulder Taps Then… Close Grip Bench Press (Week 2 of 4) 3 x 12-15 (:03 Negative) / every 2:15 Then… 1:30 Work / :30 Rest x 12 Sets (3 Times Through) 1) 100m Run + AMRAP DB Pushups…

3 Rounds :30 Row 10 Banded Good Mornings 3 Squat Jumps 10 Superman’s Then.. Every 1:15 x 8 Sets (4 Each) Odd Sets: 8-10 TnG Deadlift @ 40-60% Even Sets: 15-20 Banded Hamstring curls Then… Every 2:00 x 5 Sets 3 Burpee Pull Ups 4 Box Jump Overs 5 Hang Power Cleans 95/65 6 Front…

6:00 AMRAP 10 Single Unders :20 Row 10 Band Pull Aparts 10/10 Banded Strict Press Then… (Week 2 of 6) Every 2:00 x 5 Sets 8 Barbell Strict Press – 1st Set @ 45-55% 6/6 Gorilla Rows heavy Then… On a 15:00 Clock For Time: Annie 50-40-30-20-10 Du or 75-60-45-30-15 Single Unders Situps AMRAP In…

2 Rounds 4/4 BW Box Step Ups 4 up downs :10 Deadhang 4 Hang Muscle Cleans 4 Paused Front Squats Then… Hang Clean Waves (Week 2 of 4) Every 1:00 x 12 Sets ( 4 Rounds) 1) 3 Hang Squat Cleans Form Above the Knee – 1st Set @ 45% 2) 2 Hang Squat Cleans…

35-40min amrap For Time: 4 Rounds: 200m Run 30/25 Cal ski/row 100m Sled drag immed into… 3 Rounds: 300 Run 20/15 Cal Bike 200m Farmers Carry immed into…. 2 Rounds: 400m Run 40 Flutter kicks 40 Russian twist

10:00 AMRAP For Quality 8-10 Double DB Bent Over Rows 12-15 Banded Chest Pulls 8-10 DB Floor Press 12-15 Banded Tricep Ext Then… For time: 40/30 Cal bike 20 Pull-ups 16 Front rack lunges 8 Devils press 16 Front rack lunges 20 pull-ups 40/30 cal bike Time Cap: 18 Min

2 Rounds 100m Run 10 Cossack squats 5 Squat Jumps 5 Up downs Then.. Back Squat / Front Squat (Week 1 of 4) Every 2:00 x 5 Sets 3 Tempo Back Squats (:05 Negative) 2 Regular Front Squats *Start Around 60-65% of 1 RM FRONT SQUAT Then… Every 3:30 x 4 rounds: 300m Run 16…