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Pre-workout skill3 sets:5 single-arm DB overhead squats, right5 single-arm DB overhead squats, left EMOM 15:Min 1: 1-3[…]

AMRAP 12:20 DB front-rack walking lunges (10/15 kg)5 ring pull-ups– Use two dumbbells. Skill WorkPost-workout accessoryEMOM 6Min[…]

Rest day

Skill WorkPre-workout strength5 sets:3 deadlifts– Build to workout weight or slightly heavier. 3 rounds:AMRAP 7:400/500-m row10 deadlifts[…]

4 rounds for time with a partner:30 toes-to-bars400-m run– Share the toes-to-bars and run together. Skill WorkPost-workoutEMOM[…]

Skill WorkPre-workout strengthEvery 2:00 for 5 rounds:5 Overhead squats– Build in load. For time:30-20-10Overhead squats (55/75 lb)9-6-3Wall

Rest day