11.10.17

Strength 10 min EMOM 1 Rope Climb 5 Push-ups 5 Air Squats

Wod 5 min AMRAP 30 Cal Row 3 Bear Complex 3 min rest

5 min AMRAP 20 Cal Row 3 Bear Complex 3 min rest

5 min AMRAP 10 Cal row 3 Bear Complex

1 Bear Complex= 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press

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1.25.21

A. Warm-Up 3-4 rounds (5 MINUTE CAP) 8 Clean Deadlifts (empty bar) 7 High Hang High Pulls 6 Hang Muscle Cleans 5 Wall Ball Thruster B. Strength ON A 12:00 RUNNING CLOCK Build to a 2RM Power Clean *sco

1.22.21

For Time 300 reps following the pattern: 20 second Pull-Ups 10 second Rest 20 second Push-Ups 10 second Rest 20 second Sit-Ups 10 second Rest 20 second Air Squats 10 second Rest

1.21.21

10 rounds for time of 3 Power Snatch 3 Burpees Over Bar 3 Clean and Jerks 3 Burpees Over Bar Rx 75#/55# Rx+ 95#/65# CC 115#/85# If you desire extra work: 3 sets of the following superset 8 Bench Press