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5 rounds for reps of:AMRAP 5:900/1,000-m rowMax shuttle runs– Rest 1:00 between AMRAPs.– 1 shuttle run is[…]

Rest day

For time with a buddy (I-go-you-go)24 front squats (95/135 lb)8 rope climbs18 front squats6 rope climbs12 front[…]

Every 5:00 x 5 rounds:3 floor presses400-m run– Rest the remainder of the interval.– Score the load[…]

Pre-workout skill8 rounds::30 single-leg squats or challenging variation:30 rest AMRAP 10:20 walking lunges15 sit-ups10 box jumps (45/60

Rest day

3 rounds for time of:800-m run30 alternating DB snatches (15/22.5 kg) Skill WorkPost-workout accessory3 sets:10-15 lying leg[…]