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Every 2:00 for 10 rounds:1 power clean2 hang power cleans8/10-cal bike

3 rounds for time:600-m runRest 1:00400-m runRest 1:00200-m runRest 1:00– Score is total time.

Skill WorkPre-workout accessory work4 sets:6 alternating Turkish get-ups– Rest 1:00 between sets.– Use one dumbbell. For time:80[…]

Rest day

5 x 3:00 rounds:400/500-m row / ski / ABMax KB swings (16/24 kg)– Rest 1:00 between rounds.[…]

40-30-20 reps for time:Single-leg squatsToes-to-bars Skill WorkPost-workout midline workAccumulate:1:00 Superman hold1:00 pull-up bar hollow hold hang

Rest day