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July 31, 2017

5x5 Strict press start @60%

OPEN 12.1

AMRAP 7

Burpees

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Endurance:

5 rounds:

500 m Row

100 Double unders

20 double Kettlebell Clean and Jerk

15 double Kettlebell front rack Lunges

2 Rope climbs  (10 pull-ups)

July 30, 2017

For time:

80 American KB Swings 

80 Walking Lunges

Every 3min 5 Down-n-ups - Start with it

July 28, 2017

10-9-8-7-6-5-4-3-2-1

Toes-to-bar

Shoulder-to-overhead  @50/35kg

July 27, 2017

EMOM 21min 

1. 15 KB Swings 

2. 10 alternating Mountain Climbers

3. 5 negative Push ups

July 26, 2017

For time:

60 Double unders

40 Pull ups

30 Air Squats

20 alternating Box Step ups

60 Double unders

July 25, 2017

AMRAP 8min 

5 Burpees

10 Overhead Squat @20/15kg

July 24, 2017

4 Rounds for time: 
20 alternating KB Clean &Jerk
20 Lunges
20 Sit ups 

July 23, 2017

10 Rounds for quality:

4 Push ups

2 Tire flips

20m Shuttle Run

July 21, 2017

Push Press  5x8 @65% +

AMRAP 6min:

8 Wall Balls @9/6kg

8 Burpees

July 20, 2017

Pistols practice

AMRAP 8min:

6 Box Jumps

12 Sit ups

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December 5, 2018

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November 30, 2018

November 29, 2018

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