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Rest day

FranBenchmark Skill WorkPre-workout strengthThruster5-5-5 21-15-9 reps for time:Thrusters (65/95 lb)Pull-ups

For time:Sandbag bear hug carry (250 ft) (70/100 lb):50 L-sit holdSandbag bear hug carry (200 ft):40 L-sit[…]

Skill WorkPre-workout build-upOverhead squat3-3-3-3-3– Build to heavier than workout loading. 21-15-9 reps for time of:Banded strict pull-upsOverhead[…]

Rest day

AMRAP 16 with a partner:1 deadlift (175/255 lb)1 chest-to-bar pull-up2 deadlifts2 chest-to-bar pull-ups3 deadlifts3 chest-to-bar pull-ups– Continue[…]

Pre-workout skillOn a 6:00 clock:Establish a max-duration freestanding handstand hold 7 rounds for time:7 thrusters (65/95 lb)7[…]