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Rest day

For load:Back squat10-10-10-10-10

25-20-15-10-5 reps for time:Pull-ups– 8 shuttle runs between rounds.– 1 shuttle run is 25 ft down and

AMRAP 30 with a partner:50 barbell back-rack step-ups (35/45 lb) (45cm)15 cleans50 barbell back-rack step-ups (35/45 lb)[…]

Rest day

For time:2 ring muscle-ups100-m single-DB carry (15/22.5 kg)200-m run4 ring muscle-ups100-m single-DB carry200-m run6 ring muscle-ups100-m single-DB[…]

SKILLWORK5 sets/arm:1 single-arm Russian KB swing1 single-arm KB swing + pull back1 single-arm KB snatch METCON5 rounds[…]