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Monday, October 8, 2018

A. Back Squat3 sets of 10 reps *All working heavy sets*RPE 8/10B. 4 rounds for time of:20-cal. row20 burpees

Sunday, October 7, 2018

A. 3 sets not for time:1 Rope Climb5-10 Strict HPSU30-45s L-sit holdB. 5 Minute AMRAP1-2-3-4-...etcPower Clean 95/65#T2BRest 2:305 Minute AMRAP1-2-3-4-...etcPower Clean 75/55#Knees to ElbowRest 2:305 Minute AMRAP1-2-3-4-...etcKBS 52/35#No push up Burpees

Saturday, October 6, 2018

Complete with a Partner:Workout format:Partner 1: Completes 1 RoundPartner 2: Row for Max Calories Partner 2: Completes 2 RoundPartner 1: Row for Max Calories ...etc30 minute AMRAP:5 Pull ups10 Knees to Elbow15 “X” Dumbbell Movement (50’s) Round 1 [...]

Friday, October 5, 2018

A. 10 minutes:Build to 3RM Thruster from the floor B. Fight Club3 Rounds, For Total Reps:1 Minute Thrusters (95/65)1 Minute Power Cleans (95/65)1 Minute Box Jump Overs (24/20)1 Minute Pull-ups1 Minute Assault Bike Calories1 Minute Rest

Thursday, October 4, 2018

"I dont know how to swim...and I forgot my Bike" Triathlon 2000 meter Row100 Burpees1 Mile Run30 Minute Cap

Wednesday, October 3, 2018

A. E3 x 5 sets:3 position Power Clean***build over the 5 setsB. "Grace"30 Clean and Jerks for time (135/95)

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