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Warmup5 sets2 high box jumps30 hollow rocks30 arch ups15 hip thrusts15 side laying leg lifts Workout20:00 AMRAP1 mile/.8 bike1:00 wallsit (accumulated) Rx+ hold a 16/12 …

Warmup4 sets of 5Strict pullups/negatives–3 second tempo on the way down every repStrict dips/negatives–3 second tempo on the way down every rep Sets 1,4–normal pullup …

WarmupHit 3 sets of 10-12 landmine presses @2011Then warmup your power cleans, bbj, and sandbag cleans Workout21-15-9 Power Cleans (135/95)6-9-12 – Burpee Box JumpRest 5 …

Warmup4 sets of 8Rear foot elevated deadlifts/side1 arm power row/side–get heavier than last week After every set do :40 bearhug hold Go through a kipping …

Warmup3 sets:20 goblet squat hold:15 bottom of lunge hold Then do 4-6 sets of warmup lifts up to your workout weight Lift5 sets of 5Front …

Warmup4 sets of 8Front rack stepups/side1 arm power row/side After every set do :30 bearhug hold Workout5 Rounds for time: 10 double dumbbell shoulder to overhead …

WarmupSnatch Pull+HS+S 10 sets on the :90 start at 65% Workout4 3:00 AMRAPs–rest 1:00 in between AMRAPs 12/9 cal row12 toes to barMax OHS 95/65 …

Warmup3 rounds10 slow eccentric calf raises:30 overhead hold/arm20 double unders Then do 1 set of 25 double unders15/11 cal bike8 pushups To get pacing down Workout3 …

Strength Work12:00 EMOM 1 Deadlift + 1 tall box jump Build to something in the 80-90% range  Workout20:00 EMOM3 deadlifts at 55% of what you …

Skill Work4 sets of 5Strict pullupsStrict dips Sets 1,4–normal pullup grip. Set 2 wide pullup, Set 3 Chinup Add weight or band as able/needed Workout18:00 …