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3 rounds for time of:800-m run30 alternating DB snatches (15/22.5 kg) Skill WorkPost-workout accessory3 sets:10-15 lying leg[…]

Skill WorkPre-workout skillEMOM 5:1 false grip ring pull-up1 false grip chest-to-ring pull-up1 strict muscle-up 3 rounds for[…]

Rest day

Skill WorkPre-workout weightlifting skill:5 sets:1 snatch grip deadlift1 snatch pull1 hang snatch1 below the knee snatch For[…]

Skill WorkPre-workout practiceEMOM 6::20 jump rope practice For time:1:00 L-sit hold200-m KB farmers carry (16/24 kg)300 double-unders200-m[…]

5 rounds for time:20 bar-facing burpees10 deadlifts (125/185 lb)5 strict pull-ups Skill WorkPost-workout accessory work2 sets:1:00 plank[…]

Skill WorkPre-workout strengthEMOM 8:2 barbell front squats (from the floor) 8 rounds for reps with a partner:On[…]