5 Power Cleans @95/65

10 burpees

200m Run

Rest 4 Min

10 Min AMRAP @90%

10 PC @95/65

15 Burpees

200m Run

Rest 2 Min

5 Min AMRAP @100%

15 PC @95/65

30 DU

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Conga Line (stadium style)

30 Wall Balls

30 CTB

30 Pistols

30 DB Snatches @70/50

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Rest 4 Min

B. Snatch Balance – 5×3

Rest 3 Min

-

3 RFT

5 Hang Squat Snatch @95/65

10 OHS

200m Run

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2 Muscle Ups (sub CTB/Pull Ups at sub maximal effort)

10 No Push Up Burpees

30 DU

rest 2 min

5 Min AMRAP @95%

4 Muscle Ups (sub CTB/Pull Ups at near maximal effort)

10 No Push Up Burpee Box Jumps

rest 4 Min

10 Min AMRAP @85%

10 Pull Ups (sub dips at sub maximal effort)

15 Sit Ups

20 DU

rest 2 Min

5 Min AMRAP @100%

10 CTB

30 Sit Ups

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Men – 3×5

Women – 3×7

Rest 4 Min

B. Bulgarian Split Squat

3×8-10

Rest 2 Min between sides

-

20 KBS @1.5/1 AFAP

AMRAP Unbroken Wall Balls Ass to Grass- Scale the WB weight and/or target height so you are doing just a few

x4

Rest 4 Min between efforts

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5 Burpees at the Top of Every Min

-

20 Min AMRAP

5 KB Snatches @2/1.5

5 KB Snatches @2/1.5

10 TTB

1 Lap

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3×2

Rest 3 Min between sets

B1 – Front Squat

Men 3×3

Women 3×5

Pause 2 Sec in Bottom

Rest 30 Sec

B2 – Pull Ups

3×3-5

3 second eccentric movement

weighted if possible

(sub 5 negative pull ups off of a box)

-

Jackie

1000m Row

50 Thrusters @45

30 Pull Ups

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10 KBS@2/1

10 NP Burpee Box Jump@24/20

20 Sit Ups

Rest 3 Min

5 Min AMRAP @90%

15 Power Snatches @75/45

30 DU

Rest 3 Min

10 Min AMRAP @80%

10 KBS@2/1

10 NP Burpee Box Jump@24/20

20 Sit Ups

Rest 3 Min

5 Min AMRAP @100%

15 Power Snatches @75/45

30 DU

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2 Teammates (split reps however, unless specified)

100 DU (50 DU each)

50 HSPU (reps only count while partner holds Handstand)

50 TTB (reps only count while partner hangs from pull up bar)

50 STO @155/95(reps only count while partner holds front rack)

25 Front Rack Lunges each

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Even – 3 Hang Squat Snatch @115/75

Odd – 4 Muscle Ups (sub CTB/Pull Ups)

Rest 6 Min

20 Min EMOM

Even – 7 Thrusters @115/75

Odd – 7 CTB Pull Ups (Sub Ring Dips/Dips)

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