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Rest Day

3 rounds for time:20 toes-to-bars2 rope climbs18/24-cal bike Skill WorkPost-workout accessoryAccumulate:3:00 GHD Superman hold– Advanced athletes can[…]

Pre-workout skillDeficit strict handstand push-up progressions/strength assessment For time:Single-DB walking lunge (60 m) (12.5/20 kg)20 strict handstand[…]

Rest Day

Benchmark For time:5,000-m row

Pre-workout skillOn an 8:00 clock:Build up to a high box jump 5 sets, each for time:15 box[…]

Nat Day PH – one 930AMNational Day WOD “Little Groups of Paratroopers” For time, in teams of[…]