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Warmup15:00 running clock3 deadlifts up to strength weight–pause at knee up and down150m suitcase carry, switch at the speed bump150 run, pretty hard Strength WorkDeadlift3×3 …

Warmup550 empty sled push, then: 3 sets10-15 banded pushups (if these are easy for you, pause at top and bottom each rep)20 hollow rocks Workout …

WarmupDo the kettlebell warmup, then: 3 rounds20 double unders:20 ring plank50m front rack/waiter’s combo carry (switch at 25) Workout“Megan”21-15-9BurpeesAmerican KB swings 24/16Double unders No Rx+ …

Warmup10:00 Running clock:3 clean and jerks up to strength weight:20 side plank/side:20 handstand hold–advanced athletes do freestanding practice Strength Work15:00 EMOM 1 Clean and Jerk …

Warmup 3 rounds5 single arm hang clean and jerks up to workout weight20 vup toe touches150 run Workout5 Rounds for time:20 total dumbbell hang clean and …

Warmup5 rounds of: :15 hard bike, :45 easy spin ThenEvery :90 for 3 rounds3 empty bar squat jumps–sit to your box for the box squats Then …

Warmup12:00 EMOMMin 1: 5 snatch grip deadlifts to 125% of workout weightMin 2: 25 double undersMin 3: :30 superman hold Workout21-15-9Snatch grip deadlifts 95/65Box jump …

Warmup7:00 running clock20 steady forward bodyweight lunges/leg700m rowmax hanging strict leg raises in remaining time Workout5 Rounds of:3:00 AMRAP3:00 row 10 dumbbell front rack forward …

Hot start: 10/7 cal arms only bike–hardish10 push press wallballs150 waiter’s carry (switch at speed bump)x3 rounds Then go over push jerk technique WorkoutPush JerkGo from …

WarmupDo an empty bar clean warmup, then: 2 rounds:6 barbell rollouts10 deficit pushups then:warmup your hang squat clean to 155/105 (Rx+ 225/155) Workout15:00 AMRAP9/7 cal …