Backsquat
10 x 2  90% of your 1 rep max
 
10 Minute EMOM
8 Pull ups ( ADV C2B)
10 Burpees 
 
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Wittman
 
7 Rounds
 
15 KB Swings (53/35)
15 Power Cleans (95/75)
15 Box Jumps (24"/20")
 
Nov 45/25, 75/53
 
 
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Front Squat
10 x 3 95% of your 1 rep max
 
Team Thursday
3 Rounds 
 
1 minute per station
Calorie Row
Burpees
Situps
Pull ups
 
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Back Squat
 
10 x 3 80% of your 1 rep max
 
Annie
50 - 40 -30 - 20 -10
Double Unders
Sit ups

 

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40 minute time cap
 
100 Double unders
50 KB swings
40 Power Cleans
30 Burpees Over Bar
40 Power Cleans
50 KB Swings
100 Double Unders
 
ADV - 135/95 , 60+/53
INT - 115/75 , 53/35
NOV - 95/ 53. 45/25
 
 
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40 Pull ups
40 Toes To Bar
 
- Partner Farmers Carry from GHD - dip bars and back
 
 
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