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Annie – Benchmark 50-40-30-20-10 reps for time:Double-undersSit-ups Skill WorkPost-workout skillEMOM 6:Handstand walk (25 ft)

Rest day

Skill WorkPre-workout accessoryEMOM 8:2-5 L-sit pull-ups, strict pull-ups, or banded pull-ups For time:15-12-9-6-3L-sit pull-ups30-24-18-12-6Thrusters (35/45 lb)

For time:1,000-m row30 toes-to-bars500-m row15 toes-to-bars Skill WorkPost-workout accessory3 sets:10-15 GHD hip or back extensions

Rest day

Heavy Day For load:Push press3-2-2-1-1-1

3 rounds for time:400-m run30 KB snatches (16/24 kg)20 KB swings (16/24 kg) Skill WorkPost-workout test1 set:400-m