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Rest day

Bring A Friend WOD! 3 rounds for time in teams of 3:48 alternating DB hang power cleans48[…]

AMRAP 30:3 wall walks200-m run1 deadlift– Deadlift load is 80-90% of 1-rep max.

Rest day

Heavy Day 7 sets for load:2 push presses1 push jerk Skill WorkPost-workout accessory2 sets:20 banded pull-aparts15 double-dumbbell[…]

AMRAP 20:1:00 plank hold10/15-cal bike5 front squats (105/155 lb)

10-9-8-7-6-5-4-3-2-1 reps for time:Hang power cleans (55/75 lb)Handstand push-ups Skill WorkPost-workout accessory3 sets:5 KB windmills/arm5 KB Turkish[…]