12.7.17

A. Skill EMOM for 12 minutes -1 rope climb/2 rope stand ups -10 squats

B. Conditioning 5 rounds 1 minute burpees 1 minute KB SDHP 70/53 1 minute plate overhead walking lunges 35/25 1 minute rest

C. Core Accessory 4 rounds 10 AB Wheel 10 Heel to Heaven 10 seconds L-Sit Hang

D. Strength Accesory 3×8 Barbell Bent Over Rows 3×8 Barbell Shrugs

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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