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Every 3min x 6 (18min) Alternate A and B A) 12/9 Cal Bike 20 Alt DB Snatch 35/20 B) 15/12 Cal Ski 40 Double Under Fitness: 60 Single Under RX+: 50/35 60 Double Under

There should be a minimum of 30sec rest with each round.


3-4 Steady Rounds 15 Banded Good Mornings 15 Barbell Bicep Curls 15 Banded Tricep Push down



Every 2min x 6 Squat Clean and Split Jerk x 2 Start around 70-75% and build

Catalyst (AMRAP - Rounds and Reps) AMRAP 7 Buy In: 20 Burpee Pull Up then, 10 Shoulder to Overhead 115/80 15 Front Squat Rx+:

12/10 Burpee Ring Muscle Up



Press and Flex Super Set 4 Rounds 12 DB Bench Press 15 Sit-Up 100ft Farmers Carry Only rest after all 3 movements have been completed

Hold Please 12min EMOM - 30sec HSW or Plate/DB Hold - 30sec L-Sit or Knee Raise - 30sec SB Bear Hug March or KB Front Rack March All Movements are max effort holds for 30sec.


Allie Aproved (Time)

For Time Teams of Two 50/40 Calorie Row 100 Double Under 25 Power Cleans 135/95 25 Toe to Bar 40/32 Calorie Row 80 Double Under 20 Power Cleans 20 Toe to Bar 30/24 Calorie Row 60 Double Under 15 Power Cleans 15 Toe to Bar 20/15 Calorie Row 40 Double Under 10 Power Cleans 10 Toe to Bar 10/7 Calorie Row 20 Double Under 5 Power Cleans 5 Toe to Bar Fitness: Double amount of singles, ambit sit-ups, DB Power Cleans Rx+: 165/105 Cap = 25 minutes


Back Squat 5x5 Start at 70-75% and build to a heavy 5 for today

Legs?!? (Time) For Time 50-40-30 Wall Ball 20/14 After each round complete 10 40ft Shuttle Run (20ft down and back) RX+ 30/20 Wallball

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