FITNESS Close Grip Bench Press 5×5 Complete as many rounds as possible in 14 minutes of: 12 Box Jumps 9 Thrusters 42.5/30 200m Run PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
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FITNESS Every 90secs for 5 sets: 5 Thrusters Complete 3 rounds for time of: 80 Double Unders 20 Hand Release Push Ups 20 Deadlifts 70/45 PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
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FITNESS Complete 3 rounds for time of: 400m Run 25 Burpees 50 Wall Balls PERFORMANCE Muscle Snatch 1RM Every 30secs for 10 minutes 1 Snatch @65% Snatch Pulls 3×5@100% Post load and scores to the whiteboard.
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FITNESS 5 sets of 6 Push Press + 12 Bent Over Row Complete as many rounds as possible in 14 minutes of: 9 Hang Power Clean 50/35 15 Pull Ups 21 Dumbbell Snatch 20/15 PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
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FITNESS Back Squat 2-2-2-2-2-2 Increasing For Time: 50 Jumping Lunges 50 Box Jump Overs 50 Kettlebell Swings 24/16 50 Front Squats 45/30 PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
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Rest Day
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AMRAP in 18 minutes of: 30 Russian Kettlebell Swings 32/24 25 Lateral Burpees 20 Thrusters 50/35 Every 4:30mins complete a 200m Run Post rounds to comments.
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FITNESS Push Jerk 3-3-3-3-3-3 Increasing Complete as many reps as possible in 14 minutes of: 6 Shoulder to Overhead 45/30 6 Toes to Bar 40 Double Unders 9 Shoulder to Overhead 45/30 9 Toes to Bar 40 Double Unders 12 Shoulder to Overhead 45/30 12 Toes to Bar 40 Double Unders..and so on PERFORMANCE Can […]
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FITNESS 8 sets of: Pause Front Squat + 2 Front Squat Same weight across 3 rounds for time of: 200m Farmers Carry 20/12.5 25 Back Squats 50/35 Cash Out: 30 Burpees PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
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FITNESS Complete 3×6 minute rounds of: Buy in: 800m –then— AMREPS of: 40 Pull Ups 30 Box Jumps 20 Clean and Jerks 60/40 PERFORMANCE Muscle Snatch 3×3 EMOM for 20 minutes Build to a max Snatch Post scores and loads to the whiteboard.
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