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Third Wheel (3 Rounds for reps)

A) AMRAP 9 15/11 Calorie Bike 6 Wall Walk -rest 2:00 B) AMRAP 9 20/16 Calorie Ski 12 Lateral Burpee Over Line -rest 2:00 C) AMRAP 9 20/16 Calorie Row 15 Box Jump *@ the 4:00 mark of every workout, stop & run 200m, then pick up where you left off



Tall Jerk 4x3 This is a warm up / positional exercise, the focus is not on heavy weight. Tall Jerk Week 5/6 Every 2min x 7 1 Clean Grip Deadlift + 1 Squat Clean+ 1 Front Squat + 1 Split Jerk Start around 60% and Build

Leg Finisher 3-4 Steady Rounds 12/12 Step Ups 15 Heel Elevated Goblet Squat 30sec Max Calve Raise on Plate



Bench Press 4 x 10 Start around 60-65% and build Today's bench press is more volume focused over weight.

2 Cups of Coffee For Time 10-9-8-7-6-5-4-3-2-1 Push Press 95/65 1-2-3-4-5-6-7-8-9-10 Pull Up 10min Cap Fitness: DB Push Press DB Bent Over Row RX+: C2B



The Wind Will Blow (AMRAP - Rounds and Reps)

20min AMRAP 2 Rope Climb 20/15 Cal Bike 20 Wall Ball 20/14 100m Run Fitness: 8 Strict Toe to Bar or 4 Rope Pulls Air Squat RX+: 30/20 Wall Balls



Nice Time For Time 700/500m Row 60 Straight Leg Sit-Up 30 Deadlifts 135/95 30 T2B 20 STOH 10 Squat Clean 19min Cap RX+


ParCORE (No Measure) 8min TABATA - Side Plank Hold R - Alt Plank Dips - Side Plank Hold L - Scissor Kicks (Wide)


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