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WarmupGo through 2 sets of 250m row10 air squats10 vups10 empty bar hang power cleans Workout4 rounds on the 7:00 start1st and 3rd round: 1000m row2nd …

Accessory WorkAccumulate 3:00 in a handstand (freestanding if possible) Then3 sets:40 front tuck lever OR 10 banded straight arm pulldowns–go up in tension6 double dumbbell …

Warmup3 sets:30 front squat hold:40 arch hold2 broad jumps Then warmup fs to about 70% LiftEvery 3:00 for 7 rounds1 front squat, up to something …

Warmup3 sets:30 active hang:30 hollow hold:10 chest to bar hold Then go through an empty bar warmup Then warmup your kipping and power snatches WorkoutEvery …

Accessory Work Accumulate 3:00 in a handstand (freestanding if possible) Then:4 sets:30 front tuck lever OR 15 banded straight arm pulldowns8 double dumbbell floor presses …

6/7/8am canceled due to Snow! At home version:5 RFT20 alternating lunges or pistols20 jumping squats Then, AMRAP 60:00–sledding! Warmup3 sets:25 front squat hold:30 arch hold2 …

Warmup3:00 EMOM:15 handstand hold (kick up) rest 1:00 3:00 emom :15 top of ring dip hold Then practice your own variations of the movements today and …

WarmupGo through an empty bar warmup, then get right into that accessory work Accessory Work 3 sets of 10 front foot elevated split squats/side5 ohs @ …

Warmup3 sets:5 push press (working up to about 65%/your second set from last week) :30 overhead hold :30 active hang LiftPush Press Every 2:00 for …

WarmupDo the kb warmup, then get into the accessory work Accessory Work Accumulate 3:00 in a handstand (freestanding if possible) Then4 sets:30 front tuck lever …