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Lift3×6 back squats Last set 6+ reps Goal of around 70-75% to start (5-10 lbs heavier than last week) 12 unbroken banded chinup chest to …

Lift3x 8 tempo bench pressLast set 8+ 20 fast barbell hip thrusts after every set WorkoutWith a partner, split as desired80 dumbbell push presses/hspu 50/3580 …

Skill10:00 ofLevel 1: box pistolsLevel 2: elevated pistolsLevel 3: pause pistols Workout4 rounds of50m reverse sled drag25m sandbag on shoulder carry/side25 abmat situps rx+15 ghds

Lift6 sets on the 2:00 start3 push jerk (pause over head)+5 archer ring rows/side @ 2022 Workout5 Rounds for time with a 20:00 cap5 clean …

Lift6×2 hang snatches 10 walking dumbbell FR lunges/leg Workout12:00 EMOMMin 1: 150 runMin 2: :10-:20-:30-:40-:50-:60Max kb snatches green/yellow score is number of kb snatches

Skill5 sets on the :90 start5-10-5 drill Workout20:00 of50m farmer’s carry5 tall box jumps15 pushups–must be unbrokenrest 1:00

Lift3×8 back squats Last set 8+ reps Goal of around 65-70% to start 10 banded chinup chest to bar after every set Workout“Fran”21-15-9Thrusters 95/65Pullups 8:00 …

LiftIn between every warmup set of deadlifts, hit 8 dumbbell external rotations/side every 4:00 for 5 sets4 deadlifts–hard effort Workout10:00 AMRAP10 kb snatches green/yellow10 chest …

Skills3 sets on the 5:00 start6 front rack forward lunges (total)8-14 ring dips+ :15-:20 support hold25m suitcase carry/side Workout5 Rounds on the 3:00 start15 wallballs …

Lift10:00 EMOM2 snatch pulls with pause at top, light load for positions and speed Workout8 sets of25m light sled push FAST:90 recovery effort cardio of …