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Lift6 sets on the 2:30 start of3 front squats–straight sets, should be very very hard2 heavy strict chest to ring –try to get close to ...

LiftEvery :90 for 5 rounds/movement2 Power snatches+ 1 ohs 8 double dumbbell strict press @ 3012 Workout2:00 AMRAP 2:00 rest x 4 rounds10 OHS 65/4510 ...

Skill8 sets ofmax distance hs walk unbroken–can turn around, but not kick down to do it15/12 cal bikerest 1:00 20 shoulder taps total=10 feet of ...

Lift3 sets of6 heavy sumo deadlifts–all heavier than last week:20 (can be accumulated) supinated chin over hold Workout5 Rounds for time with a 9:00 cap200/160 ...

Lift16:00 to get 4 rounds of 2 Push press+ :10 overhead hold on last rep+4 Ring dips @ 3 sec tempo down–add weigh+10 farmer’s stepups/side ...

Skill 10:00 of bar muscle up skill workLevel 1: 10 straight arm banded pull downs+5 banded foam roller kipsLevel 2: :10 tuck lever hang+5 jumping ...

Lift8 sets on the 2:30 start of3 front squats–straight sets, all at an 9/10 difficulty level OR 5-10 lbs heavier than last week1 heavy strict ...

LiftEvery :90 for 5 rounds/side3 Power snatches 8 single arm half kneeling strict press/side @ 3012 Workout15:00 AMRAP2.4.6 etcalternating dumbbell snatches 50/35150 run after every ...

Base Day5 rounds of1000m row1:00 of hs work1:00 rest Level 1: wall facing shoulder taps–can do on a box as wellLevel 2: around the worlds ...

Lift3 sets of6 heavy sumo deadlifts–all at heaviest weight from last week12 supinated ring rows–3 sec hold at top Workout5 rounds for time5 deadlifts 225/15510 ...