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May 31, 2017

Skill: Handstand Walk 

3x max time Handstand Hold

5 Rounds for quality:

15 sec Push up Plank

10 Glute Bridges 

5/5 Hip sidelift

May 30, 2017

Miron

5 Rounds for time:

800m Run

23 Back Squat  @ 3/4 BW

13 Deadlifts @1 1/2 BW

May 29, 2017

Skill: Ring Muscle up

AMRAP 5min:

10 Lunges 

10 Toes-to-bar

May 28, 2017

Find heavy 3/3 KB Snatch + Overhead squat

AMRAP 12min:

20 Walking Lunges

10/10 KB Snatch @20/12kg

20/20m Shuttle Sprints

May 26, 2017

Skill: Freestanding Handstand

AMRAP 5min: 

30 Double Unders

30 Sit ups

May 25, 2017

3 Rounds for time:

8 Power Snatch @40/30kg

8 Burpees over the Bar

8 Deadlifts

May 24, 2017

5x5 Front Squat 

4 Rounds for quality:

20sec weighted Push up Plank

10 Russian KB Swings

May 23, 2017

For time:

20 Push ups

30 Toes-to-bar

Run 3km

May 22, 2017

Jackie

Row 1000m 

50 Thruster @20/15kg

30 Pull ups

May 21, 2017

5x10/10 KB Snatch

2 Rounds for time:

800 m run

10 Backsquats @50%

20 Sit ups

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December 5, 2018