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Pre-workoutEMOM 8:1 squat snatch For time:15-12-9-6-3Lateral burpees over the bar5-4-3-2-1Squat snatches (95/135 lb)

Rest day

7 rounds for time:2 rope climbs (15/15 ft)20 walking lunges20 hollow rocks SKILL WORKPost-workoutAccumulate:25-75 KB side bends/side–[…]

18-15-12-9-6 reps for time of:Knees-to-elbowsFront squats (65/95 lb) SKILL WORKAccumulate:2:00 ring support hold

Rest day

Heavy Day 7 sets for load:1 clean pull1 clean1 hang clean

AMRAP 12:10 ring dips:20 L-sit hold10 DB box step-overs (20/20 in) (35/50 lb):20 hang from the pull-up[…]