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WarmupGo through an empty bar clean+fs warmup, then: 7:00 of:4 toes to bar2 tempo fs:30 hardish row Up to something reasonable as a first set …

Warmup10:00 EMOMRounds 1-3 1 wall walkRounds 4-63 kick ups to the wallRounds 6-10HS walk practice Then, 3 rounds of:6 alternating kb snatch3 burpee pullups Workout16:00 AMRAP6 …

Warmup1 slow round:20/15 cal bike150 run10 alternating vups Workout5 Rounds for time with a 40 minute cap60/50 cal bike400m run20 alternating v ups Cooldown3:00 of …

WarmupGo through an empty bar snatch warmup, then: 3 rounds of:30 hang in sngrip:30 pallof press/side2 dumbbell jumps Then 6:00 of2 snatch pull+2 high hang …

Warmup2:00 couch stretch, then: 2:00 front rack stretch, then: 3 rounds4 thrusters up to 135/951 pullup progression:15 flexed arm hang Then: 2 rounds5 thrusters 5 pullups:10 …

Warmup10:00 of::30 handstand hold–freestanding if you can OR overhead barbell hold10/10/10 rowing drills5 strict press up to starting strength weight LiftEvery :90 for 9 rounds2 …

WarmupSpend 3:00 practicing double unders, then 3 rounds5 box jumps5 pullups/chest to bar3 hang power snatches Up to workout weight Workout15:00 AMRAP12 box jumps9 pullups, …

Warmup9:00 EMOMA 20 double undersB :30 hollow holdC :30 arch hold WorkoutEvery 4:00 x 8 rounds Odd rounds: 40 double unders30/24 cal bike Even rounds:750/700m row …

WarmupOn a 12:00 Running clock:Accumulate 2:00 in a couch stretch THEN Accumulate 30 eccentric focused calf raises total THEN Accumulate 60 glute bridges with a …

Warmup10:00 of handstand walk practice: Level 1–pike shoulder tapsLevel 2 wall walk+ shoulder tapsLevel 3–hs walk Then practice a few carries, pushup, and burpees WorkoutFor …