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Rest day

Benchmark Skill WorkPre-workout practiceRowing technique and pacing For time:2,000-m row

1-3-5-7-9-11-13-15 reps for time of:DB push presses (10/15 kg)DB front squatsDB thrusters– Use two dumbbells.

Partner 10 rounds for time, with a partner:Double-KB front-rack carry (20 m) (16/24 kg)15 box jump-overs (45/60[…]

Rest day

Skill WorkPre-workout challengeIn teams of 5:– Partners alternate exact 100-m attempts.– For every meter under / over[…]

AMRAP 15:3 wall walks15 burpees60 double-unders Skill WorkPost-workout accessory4 rounds::20 hollow rock:10 rest:20 Superman hold:10 rest