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122714

1. Back Squat with a 22x2 tempo @ 80%, women 5x5/men 5x3, rest 3:00 2. Bench Press with a 22x2 tempo @ 77%, women 5x5/men 5x3, rest 3:00 3. 10 rounds Row 30 seconds @ 2k race pace Row 30…

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122614

5:00PM only 1 Squat Clean Thruster (135 pounds/95 pounds) 2 Handstand Push-Ups 3 Over-the-Box Jumps (24”/20”) 4 Lateral Bar-Hopping Burpees 5 Waaall Baaalls! (30 pounds/20 pounds) 6 Push Presses (135 pounds/95 pounds) 7 Front Squats (135 pounds/95 pounds) 8 Kettlebell…

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122314

1. EMOM 12 - 3 Power Snatches 1-4 @ 65% 5-8 @ 70% 9-12 @ 75% 2a. Shoulder Press with a 22X2 tempo @ 73%, women 5x8/men 5x5 2b. Bent over BB row (no momentum) - 4x8-10, rest 2:00

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122114

1. Free Handstand hold - 3x10-30 seconds 2a. Pistols - 5x3 each leg 2b. Gluteham developer sit-ups - 5x10 each leg 3. Groups of 3 - divide the work as see fit (all may run together but only 1 person…

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