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Friday

Warmup: 4 Rounds of:

10 Ring Rows

9 Toes to Wall

8 KBS

7 Oly bar presses

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Bench 10-8-6-4-2 Increasing load with 6 ring dips after each set

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10! Deadlift @ BW, T2B

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Cashout: OTMx8 mins of: 3 Squat Cleans @ moderate weight

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Saturday:

Warmup: 3 Rounds of:

20 Pulls on the rower

20 ab mat situps

10 supermans

20 second Static hold on Pullup bar

20 air squats

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"Daniel"

50 Pullups

400 meter run

21 Thrusters 95/65#

800 meter run

21 Thrusters

400 meter run

50 Pullups

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Cashout: 10!

Power Cleans 135/95#

DU's

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Sunday

Amnesty - pick a workout you may have missed during the week or work on a skill

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Monday

Warmup: 2 Rounds

300 meter row

10 box jumps

20 lunges

10 med ball cleans

20 knees to elbows

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Preview: 2x1 min max rep wall balls 30/20# - rest 2 mins between

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On the 3 minute x 8 of:

5 back squats 135/95# - must be taken from the floor

10 deadlift at the same weight

15 ab mat situps

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cashout: 4x12 seated dumbell presses