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BRING A FRIEND WOD Skill WorkEvery 2:00 for 4 sets:5 Strict weighted pull-ups / ring rows /[…]

10 rounds for time of:Sandbag bear-hug carry (18 m)7/10-cal Assault bike1:00 rest

Rest day

Heavy Day Every 4:00 x 4 sets:8 hand-release deadliftsFarmers carry (60 m) Skill WorkPost-workout accessory2 rounds:1:00 banded[…]

Skill WorkPre-workout accessoryEvery 1:30 for 4 sets:6 alternating single-leg broad jumps– Land on two feet. 2 rounds[…]

GraceBenchmark Skill WorkPre-workout strengthEvery 1:30 for 6 sets:Sets 1 and 2: 3 power clean and jerksSets 3[…]

Rest day