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Tuesday

On the 2 minute x 6 Rounds: 10 Speed Back Squats @ 1/3 BW

3 minute rest

1 minute max rep wall balls 30/20#

3 minute rest

On the 2 minute x 3 Rounds: 10 Speed Dead Lifts @ 1/2 BW

1 minute rest

1 minute max rep wall balls 30/20#

*5 burpee penality for every wallball athlete is off +/-

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Endurance: @ ECC at 6 am

20! Pushups, Ab Mat Situps, Air Squats with Dumpster Dash between each set

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Wednesday

Buy-in: 4x12 Ring Pushups

Strength: 8x3 Push press - increasing weight

21-15-9

Thrusters 95/65#

Bar over Burpees

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Thursday

Team Thursday - 15 min AMRAP

Athlete #1 - runs 400 meter

Athlete #2 - Snatches 75/45# - max reps until partner returns, where partners must switch

Score = total snatch reps

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Endurance: TBD

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