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7min AMRAP Deadlifts @ 75% of 1RM 5 Rounds for time:15 Pull-ups200m Run15 Russian KBS 24/16kg

7 min AMRAP of Back Squats @ 70% of 1RM (with good form) 15 min AMRAP5 Hang[…]

Rest Day

x6x5 Weighted Chin-ups (same load as last week) For time (20 min time cap)10 Dumbbell Snatches 22.5/15kg15[…]

x6x5 Squat Cleans @ 70% of 1RM Death by Sandbag GTO (choose a heavy bag)1 in first[…]

Missed Session catch-up day

x6x5 Weighted Dips 20 min AMRAP50 Wallballs 7/5kg40 Alternating HANG DB Clean and Jerk 22.5/15kg30/24 Calorie Assault[…]