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Thursday

Warmup: 3 Rounds of

30 second pullup holds

8 Sumo Deadlift High Pulls

10 Medball Squat Clean

8 OH Walking lunges

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Buy-in: 1,2 or 3 x 20 box jumps 30/24"

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Teams of 2 or 3 - For time:

2000 meter row

100 burpees

2000 meter run

100 thrusters 45#

*Only 1 athlete in motion at a time - Movements can be done in any order or partitioned anyway

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Endurance: meet at ECC @ 6 am

solo: 1000 meter row, 50 burpees, 800 meter run, 50 thrusters, 1000 meter row, 50 KBS, 800 meter run, 50 ab mat situps

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Friday

Warmup: 10 mins of

10 Sots Press with PVC pipe

6 Standing broad jumps

10 ab mat situps

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Back Squat: 3x3 @ 75%

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10 min AMRAP

3 Snatches 95/65#

10 DU's

*Add 1 rep to each momement per round until completion

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Saturday

CrossFit Open Workout 15.4

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Sunday

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