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Workout10 rounds of15/12 cal row5 hand release pushups5 strict pullups10m bearhug carry 100/70 Accessory2 sets25 banded triceps pushdowns15 banded internal rotations/side15 banded external rotations/side Mobilityspend …

Lift10 sets on the 75 second start2 tall box jumps2 deadlifts at 70%, pull fast Workout3 rounds for time42/30 cal bike10 deadlifts 225/155rest 1:30 in …

LiftEvery :90 for 8 rounds2 squat snatches+2 ohs start at 60% and build as you’re capable Workout2:30 to get through1 round10 ohs 65/455 hspu50 DU …

Strength3 sets10 alternating back rack lunges @30113 legless rope climbs/legless work Workout10:00 AMRAP4,8,12 etcSingle KB overhead walking lunges green/yellowV-upsRing dips  RX+ pistols Mobility1:00 couch stretch10 …

Warmup10:00 of1:00 easy cardio10 sciatic nerve flosses/side5 inchworms:20 passive hang Then warmup for the workout Workout 4 rounds with a partnerSplit as desired20 dumbbell hang …

23.2A: Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups10 shuttle runs (1 rep = 25 ft out/25 ft back)*Add 5 …

Workout20:00 AMRAP500/400m row50m farmer’s carry green/yellow10 v-ups Accessory3 sets10 hammer curls10 deadbugs (total)10 banded external rotations10 banded internal rotations

Strength/skill work10:00 EMOM1 power snatch+1 squat snatch+1 ohs start at 50% and build to a 7/10 effort level be CRISP Workoutevery 2:00 for 5 rounds5 …

Lift 3×1 Deadlift at ~80% then 3×10 single leg RDLs/side Workout Happy belated birthday Jess!4 rounds for time:20 handstand hold2 heavy deadlifts (about 10% less …

Lift 3 sets5 push jerks+10 single arm rows/side Workout 15:00 AMRAP10 shoulder to overhead 95/6510 total dumbbell stepups 1×50/35 to 20/1610 burpees over the bar …