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Accessory Work3 sets:20 l sit/tuck hold boxes, rings, or paralletes  :30 arch hold–can go GHD sorenson if easy Workout5 Rounds550 run15 band resisted pushups

Accessory Work10:00 EMOM3 strict chest to bar Have a partner assist you if you can’t* Workout5 Rounds for time8 deadlifts 225/1558 toes to bar Rx+6 ...

Skill Work10:00 minutes of:Ring dipsLevel 1: support workLevel 2: toe spotted workLevel 3: 4-7 perfect ring dips” Workout16:00 AMRAP10 pushups20 wallballs 20/14 to 10400m run ...

Workout 4 sets3:00 cardio50m double front rack carry100m sled push

7 rounds for time7 strict burpees7 box jumps 24/207 Power Cleans 135/95 Rx+ 30/24

Workout3 Rounds for time with a 22:00 cap15 double db/kb strict press 2×50/35 OR green/yellow1k/900m row rx+10-15 shspu (it should be around your max set ...

Core Work10:00 plankEMOM including the start 10 abmat situps Workout5 sets3:00 bike10 hammer curls 202210 total box stepups–weight as desired

Workout4 sets on the 5:00 start  3 Snatch25 m Sled drag (forwards)20-15-10-5 Toes to bar Score is snatch weight and sled drag weight

Skill Work10:00 of:Ring dipsLevel 1: support workLevel 2: toe spotted workLevel 3: 3-6 perfect ring dips Workout5 sets or 20:00, whatever comes first25m rack/oh mixed ...

LiftIn 15:00 build to a heavy set of 2 box squats (box 1 inch below par) then hit 3 more sets of 2 at 90% ...