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Lift5×5 bench press between 80 and 85%after every set, do 3 heavy weighted ring pullups/negatives Workout10 rounds for time150 run1 rope climb Rx+ legless

IWT4 rounds10 bar facing burpees fast2 squat clean+ 4 front squats—build to a heavy setrest 2:00 3 rounds100 DU6 supinated pendlay rows12 dumbbell curlsrest 2:00

Skill 4 sets10 single leg hip thrusts/side10 ghd situps Workout 6 rounds500m row10 single leg box squats (total) or alternating pistols–2 sec tempo on the …

LiftIn between every warmup set of deadlifts, hit 8 dumbbell external rotations/side  every 4:00 for 4 sets 6 deadlifts–hard effort Jay and Alli’s going away …

Happy Birthday Stan!150 run53 toes to bar400m run53 kb snatches purple/blue550 run53 situps800m run For time FinisherEvery :90 for 4 rounds8 total front rack stepups …

Accessory 5×5 hurdle jumps Workout5 rounds for quality of2:00 row25m bearhug carry2:00 bike

Lift5×5 bench press between 75 and 80% (leave 1 rep in the tank) after every set, do 3 heavy weighted ring pullups/negatives Workout3 rounds for …

Workout IWT4 rounds on the 3:00 start4 power cleans12/10 cal row rest 5:00 3 rounds on the 3:00 start10/8 cal bike8 supinated pendlay rows8 dumbbell …

Murph1 mile run Thenpartition as desired100 pullups200 pushups300 air squats Then1 mile run Here is the order that we recommend: First time: 1/2 or partner …

WarmupIn between every warmup set of deadlifts, hit 8 dumbbell external rotations/side every 4:00 for 4 sets8 deadlifts–hard effort Workout5 rounds, you go I go …