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Skill10:00 of bar muscle up skill workLevel 1: straight arm banded pull downs+ foam roller kipsLevel 2: :12-:15 tuck lever hang+5 jump to hollows/jump to …

Lift8 Rounds of 3 Sumo deadliftsAfter the first 4 rounds 8 RFESS/side Workout4:00 AMRAP20 bar facing burpeesmax front rack lunges 115/75 in remaining time rx+if …

Lift6 sets on the 2:30 start of3 front squats–straight sets, should be very very hard2 heavy strict chest to ring –try to get close to …

LiftEvery :90 for 5 rounds/movement2 Power snatches+ 1 ohs 8 double dumbbell strict press @ 3012 Workout2:00 AMRAP 2:00 rest x 4 rounds10 OHS 65/4510 …

Skill8 sets ofmax distance hs walk unbroken–can turn around, but not kick down to do it15/12 cal bikerest 1:00 20 shoulder taps total=10 feet of …

Lift3 sets of6 heavy sumo deadlifts–all heavier than last week:20 (can be accumulated) supinated chin over hold Workout5 Rounds for time with a 9:00 cap200/160 …

Lift16:00 to get 4 rounds of 2 Push press+ :10 overhead hold on last rep+4 Ring dips @ 3 sec tempo down–add weigh+10 farmer’s stepups/side …

Skill 10:00 of bar muscle up skill workLevel 1: 10 straight arm banded pull downs+5 banded foam roller kipsLevel 2: :10 tuck lever hang+5 jumping …

Lift8 sets on the 2:30 start of3 front squats–straight sets, all at an 9/10 difficulty level OR 5-10 lbs heavier than last week1 heavy strict …

LiftEvery :90 for 5 rounds/side3 Power snatches 8 single arm half kneeling strict press/side @ 3012 Workout15:00 AMRAP2.4.6 etcalternating dumbbell snatches 50/35150 run after every …