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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 ...

Accessory Work3 sets on the 5:00 start10 db stepups (total)5-10 ring dips+ :15-:20 support hold25m pinch grip carry Workout5 Rounds for time10 burpees over bar5 ...

Workout 4 rounds on the 3:00 start 1 squat clean+ 5 front squats–start at 50% and build to 60% of your front squat or clean, ...

Lift5×5 bench press between 70 and 75% (leave 2 reps in the tank) after every set, do 3 heavy weighted ring pullups/negatives if you have ...

SAS1 mile run24 snatches 185/12520 clean and jerks 225/15515 RMU This is in memory of Mike Silverman’s younger sister Samantha Silverman. Mike’s little sister was ...