8 Min EMOM
5 Pull Ups ( ADV STRICT )
10 Push Ups (ADV ELEVATED - leg on top of med ball)
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10 minute AMRAP
 
50 Double Unders 
20 single arm thrusters 
5 burpees
 
ADV - 35 + / 25+
INT - 30 / 20
NOV - 25 - / 15-
CesarPress
21 - 15 -  9
Squat Clean 
Toes To bar

 Dave front squat

45 minute time CAP
 
5 Rounds
10 Deadlifts
10 Power Cleans
10 Front Squats
10 Shoulder to Overhead
400 meter run
 
 
ADV 155 + / 115+
INT 135 / 95
NOV 115 / 75
1526567 632379974651 681567382 n
3 Rounds
 
50 Partner Med ball shots 
50 Partner Situps
400 meter run with med ball
 
 
ADV 25 /16
INT 20/14
NOV 14/12
1378058 551824148221818 1869236008 n
Annie Plus!
50 - 40 - 30 - 20 - 10
 
Double Unders
Situps
Back Extensions

 David