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Monday

Strength: You have 25 Minutes to complete the following:

Overhead Squat: 3x3

Front Squat: 3x2

Back Squat: 3x1

then....

5 Rounds for Time

5 Dead Lifts 275/155#

10 Burpees

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Tuesday

20 Minutes to work on gymnastics skills

then... 

10!

Squat Cleans 135/95#

Toes to Bar

Dumpster Dash between each round

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Endurance: at the Box @ 6 am

25 Min AMRAP of:

20 Pushups

30 Double Unders

400 Meter Run

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Wednesday

Strength: Thrusters 3x1

“Jackie”

1000 meter row

50 Thrusters 45/33#

30 Pull ups