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After a general warmup, hit 3×10 banded external rotations/side Then hit:10 handstand hold against wall5 pike hspu (knees)5 pike hspu (toes)3 strict hspu negatives3 kipping …

WorkoutGrettel10 Rounds for Time3 Clean-and-Jerks (135/95 lb)3 Bar Over Burpees Liftevery 3:00 for 6 sets4 bench press at 3011 first 3 buildinglast 3 at 89% …

Strength Every 2:00 x 9 rounds up to something heavy for a 2-rep bench press Workout14:00 AMRAP you go I go for the whole round2 …

Lift20:00 to get 8 rounds of1 clean and jerk up to something fairly heavy 1 weighted pullup up to something heavy Workout3 rounds, rest 2:00 …

Workout30:00 EMOMMin 1: 5 pause hip thrustsMin 2: :30 bike calMin 3: 5 RDLs 2020Min 4: 25m farmers carry at bw (1/2 in each hand)Min …

Strength Every 2:30 x 9 rounds up to something heavy for a 2-rep back squat Workout 7 rounds for time2 back squats at 92% of …

Strength 8 rounds on the 2:00 start 1 snatch balance from the rack build across to something hard but clean after each set hit 5 …

Warmup pistol work5 cossack squats/side @30115 narrow stance cyclist squats @ 30115 pistol switches/side5 pistols to a box/side5 pistols off a box/side6 alternating pistols rope …

Strength Every 2:30 for 9 rounds3 bench press6 toes elevated RDLs at 3011first 4 building on the bench, last 5 at 75% of what you …

Strength 15:00 to get 6 sets of 1 clean+2 dip and drives+1 jerk 2 weighted pullups Workout 12 – 9 – 6hang cleans at 60% …