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June 30, 2017

10 Rounds for time:

6 T2B

6 Thrusters @ 20/15kg

June 29, 2017

1-2-3-4-5-6-.....  (TC 18min)

Burpees

Wall Balls

Handstand push-ups

June 28, 2017

5x6/6 weighted Pistols

AMRAP 6min:

6 Pull ups

12 Air Squats

June 27, 2017

Power Snatch + Hang Snatch + Overhead squat

10min CASH OUT for Quality

20 Double unders

10 KB Swings 

June 26, 2017

5x8 Box Jumps

EMOM 12min

1. 6/6 Bulgarian Split Squat weighted 

2. 6 Deficit Push up

June 25, 2017

AMRAP 12 min:

10 goblet squats

10/10 KB push press

20 m shuttle run

June 23, 2017

Row 6x200m // Rest 1min 

Cash out:

3 Rounds of:

12 Leg Lifts

12 alternating Plank with Upwards Rotation 

June 22, 2017

4 Rounds for time:

40 Double unders

30 Sit ups

20 Air Squats

10 Handstand Push-ups

June 21, 2017

Skill: Bar Muscle up

AMRAP 6min

6 Walking Lunges

6 Burpees

June 20, 2017

EMOM 21min

1. 6 Pull up / C2B

2. 8 KB Swings 

3. 10 Thruster @30/20kg

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December 5, 2018