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Nasty Girls 3 rounds for time:30 air squats7 ring muscle-ups10 hang power cleans (95/135 lb)

Rest day

Partner For time with a partner:70-cal assault bike50 V-ups4:00 accumulated pull-up bar hang50 V-ups70-cal assault bike– 30:00[…]

Heavy Day For load:Deadlift10-10-7-7-3-3-3 Skill WorkPost workout accessory8 rounds::20 hollow rocks:10 rest:20 Superman rocks:10 rest

Rest day

Benchmark Skill WorkPre-workout practiceRowing technique and pacing For time:2,000-m row

1-3-5-7-9-11-13-15 reps for time of:DB push presses (10/15 kg)DB front squatsDB thrusters– Use two dumbbells.