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Rest day

For time:50 single-arm DB overhead squats (10/15 kg)50 single-DB step-overs (10/15 kg) (45/60 cm)50 double-unders25 single-arm DB[…]

21-15-9 reps for time of:Clean and jerks (65/95 lb)Assault bike calories– Women perform 15-12-9 calories. Post-workout strengthUntil[…]

Rest day

Pre-workout skill2 rounds:Burgener warm-up with a PVC pipe or empty barbell Front squat3-3-3-2-2-1-1

AMRAP 10:35 burpee pull-ups50 KB swings (16/24 kg)Max burpee pull-ups in the remaining time– Pull-up bar is[…]

Fight Gone BadBenchmark 3 rounds for reps:1:00 wall-ball shots (7/9 kg)1:00 sumo deadlift high pulls (55/75 lb)1:00[…]