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A. 3 Sets of:

 

3 Anderson Squats w/ Farmers Handels + 5m Farmers Carry + 2 Anderson Squats w/ Farmers Handels + 5m Farmers Carry + 1 Anderson Squats w/ Farmers Handels + 5m Farmers Carry

 

B. For time:

 

25-20

 

SB Squats @ 0.5 BW

Burpees

SB Cleans @ 0.5 BW

A. Skill: Kipping Pull-Up

 

B. 3 Rounds for time of:

 

12 OA KB OHS 24/16kg L

6 Kipping Pull-Ups

A. For time:

 

2k Row

 

B. For time:

 

30 DB Manmakers 2x15/10kg

 

C. SB over-the-shoulder ladder, EMOM:

 

2 SB over-the-shoulder(1 L, 1 R)

 

Move the ladder up as far as possible

EMOM 21:

 

1. 7 Muscle Snatches

2. 7 Over-the-box Jumps

3. 14 Slam Balls

A. Find your 1RM BB Bench Press

 

B. For time:

 

21 OA KB OHS 24/16kg L

21 OA KB OHS 24/16kg L

21 Dead Bugs(per side)

200m Run

3 Rounds for time of:

A. 3 Sets of:

 

Standing HOH Hercules Hoist Rope Pull + 20m OH Yoke/SB Carry

 

B. 3 Sets of:

 

20 Deficit Stiff Leg Deadlifts + Harnessed Bear Crawl

 

C. 1 Set of:

 

200m Prowler Sprint

A. For time:

 

1 Mile Run

 

B. For quality:

 

 

BB OH Press

BB Supinated Rows

 

C. EMOM 5:

 

5 SB Tosses

A. EMOM 15(5 Sets):

 

1. :30s DB Hercules Hold

2. :30s BB Bicep Curl Hold(at 90 degrees)

3. :30s Plank Position Shoulder Taps

 

B. For time:

 

1500/1000m Row

 

EMOM starting at 1:00min on the clock perform 10 SB Thrusters @0.33 BW

 

Time Cap: 15:00min