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Workout 4 rounds1:00 at each station1:00 rest in between rounds (no rest between stations)Min 1: shuttle runsMin 2: side plank (:30/side)Min 3: strict pause v-upsMin …

Strength Every 2:30 for 9 rounds3 back squats3 hip thrusts for first 4 rounds building last 5 rounds at 75% of what you hit for …

Strength 10 rounds on the 2:00 start 2 snatch balance (from the rack) goal of about 60% of snatch or 5-10lbs heavier than last weekbuild …

Warm upToe to bar warmup–5-10 reps on each movementshoulders only kip swingskip swingsstrict knee raiseskipping knee raisesstrict leg raiseskipping leg raiseskipping toe to bar then …

Partner Thompson 10 Rounds For Time1 Rope Climb (15 ft) (from seated) each29 Back Squats (95/65 lb)–split however10 meter Barbell Farmer Carry (2×135/95 lb)–each hold …

Isabel30 snatches for time 135/95

Happy Birthday Marcus and Megan!40 min time cap1-10 bmu must be unbroken20ft handstand walk to start each round400m run to end each round So20ft walk1 …

Happy Birthday Kaleb!4 rounds10 thrusters (95/65,115/75,135/95,155/105)26 box jump overs 24/2092 double unders If you are not born in October, you have one extra rep (11,27,93)

Joker1-10 t2b10-1 deadlifts 225/155

Welcome to Hell Week! Happy Birthday Kyle! 27:00 AMRAP10 sandbag cleans 100/7024 pushups9 GHDs200 m row1:00 rest in between rounds