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Accessory Work3 sets on the 5:00 start10 db stepups (total)5-10 ring dips+ :15-:20 support hold25m pinch grip carry Workout5 Rounds for time10 burpees over bar5 …

Workout 4 rounds on the 3:00 start 1 squat clean+ 5 front squats–start at 50% and build to 60% of your front squat or clean, …

Lift5×5 bench press between 70 and 75% (leave 2 reps in the tank) after every set, do 3 heavy weighted ring pullups/negatives if you have …

SAS1 mile run24 snatches 185/12520 clean and jerks 225/15515 RMU This is in memory of Mike Silverman’s younger sister Samantha Silverman. Mike’s little sister was …

Accessory Work3 sets:20 l sit/tuck hold boxes, rings, or paralletes  :30 arch hold–can go GHD sorenson if easy Workout5 Rounds550 run15 band resisted pushups

Accessory Work10:00 EMOM3 strict chest to bar Have a partner assist you if you can’t* Workout5 Rounds for time8 deadlifts 225/1558 toes to bar Rx+6 …

Skill Work10:00 minutes of:Ring dipsLevel 1: support workLevel 2: toe spotted workLevel 3: 4-7 perfect ring dips” Workout16:00 AMRAP10 pushups20 wallballs 20/14 to 10400m run …

Workout 4 sets3:00 cardio50m double front rack carry100m sled push

7 rounds for time7 strict burpees7 box jumps 24/207 Power Cleans 135/95 Rx+ 30/24

Workout3 Rounds for time with a 22:00 cap15 double db/kb strict press 2×50/35 OR green/yellow1k/900m row rx+10-15 shspu (it should be around your max set …