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Row, Then Grind

With 20:00 On The Clock:
1k Row Buy-in

Then AMRAP w/Remaining Time
10 HSPU
200 Meter Suitcase Carry (50/35)
20 Air Squats
*Suitcase carry = 20 reps

Level 2: Up to 2 ab mat HSPUs, (30/20)
Level 1: 800 Meter Row Buy-in, seated dumbbell press (20/15), (20/15) suitcase carry

Just Some Squatting & Burpees

For Time:
10-1 Front Squats (135/95)
1-10 Bar-Facing-Burpees

Level 2: (95/65)
Level 1: Goblet Squats (25/15), Box Burpees

Core Dessert

3 Rounds For Quality:
200 Meter Suitcase Carry (50/35)
20 Bird Dogs
15 Hollow Rocks

The Best 3 Rounds Ever!

3 Rounds, 8:00 On The Clock:
800 Meter Run Buy-in

Then AMRAP w/Remaining Time Of:
10 Push-ups
10 Box Jumps (24/20)
5 Squat Clean & Jerk (155/105)
*Jerk can be power or split
*Rest 2:00 Between Rounds, Pick Up Where You Left Off

Level 2: banded push-ups, (20/16″), (115/85)
Level 1: Box/Bar push-ups, (8″/45lb plate), 15 KBS (no jerk)

Feelin’ Crabby This Friday

With 30:00 On The Clock:
1k Row & 1 Mile Run Buy-in

AMRAP w/Remaining Time Of:
10 Power Cleans (135/95)
20 Alt. Leg Back-Step Lunges
25′ Crab Walk
25′ Bear Crawl

Level 2: (95/65)
Level 1: 800 Meter Row, 100 Meter Run/Walk, (75/55) OR 15 KBS (25/15), low box step-ups, 20 Box Mountain Climbers For Animal Stuff

A Nice, Fun 4×5 For Tuesday

4 Rounds, 5 Minutes on the Clock
400 Meter Run Buy-in

Then AMRAP with Remainder of 4 Minutes of:
3 Wall Walks
10 Box Jump-Overs (24/20) (jump up, step down)
15 Wall Balls (20/14)
*Rest 2:00 between rounds, pick up where you left off after buy-in

Level 2: Partial wall walks, (20″/16″), (14/10)
Level 1: 200 Meter Run/Walk, Inch Worms, (8″/45lb plate), (10/6)

BELL

3 rounds for time of:
• 185/125 lb. deadlifts, 21 reps
• 15 pull-ups
• 185/125 lb. front squats, 9 reps/

Level 2: (135/95), Kipping OR Jumping Pull-ups
Level 1: (95/65), Jumping Pull-ups

Pull-up Dessert

3 Sets
Max Strict Pull-ups
*Score is total pull-ups
*Have 10+ strict pull-ups? Add some weight, so you can only hit 8-10 each set

Skill Or Strength

Have 5+ strict pull-ups? Your choice to work on skill or strength today or a combo of both.

Strength:
3 Sets Max Strict Pull-ups
*Rest 90s between sets
*Score is total reps
*Have 10+? Add some weight

Skill:
Pullover practice

What’s A Pullover?

2 Rounds 6:00 AMRAP of:
3 Pull-overs
15 Box Step-overs (24/20)
15 Sit-ups
*Rest 2:00, pick up where you left off

Level 2: 5 Kipping pull-ups, (20/16)
Level 1: 5 challenging ring rows, Step-ups (12″/8″), Box Mountain Climbers

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