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AMRAP 20 10 cals 1 round macho man 20 cals 2 rounds macho man etc until 20 min 1 rounds = 3 power cleans / 3 front squats / 3 front squats

A. Deadlift 2 x 8 3 x 4 4 x 2 B. Core amrap 10 5 strict toes to bar 10 v ups 15 situps

A. Turkish Get ups – 5 RIght / 5 Left B. AMRAP 15 10 strict pull ups 10 box jump overs 30 / 24 10 DB snatch alternating 70 / 50

A. Backsquat 3 x 8 across 3 x 5 across 3 x 3 across B. For time 200 cals on a bike or 250 on a ski with a friend

5 x 3 min amraps rest 2 min 21 / 18 cals 15 wall balls max reps ground to overhead 135 / 85

Squat clean 3 – 3 – 2- 2 – 2 – 1 – 1- 1 – 1 on the 90 seconds amrap 14 100m run 50 m farmer carry DB or KB 1 – 2 – 3 – 4 -squat clean 205 / 135

5 rounds 30 / 24 cal 20 situps 10 deadlift

A. Reverse Back Rack Lunges 6 x 8 B. amrap 8 10 SA Dumbbell Thruster 50 / 35 30 double unders

12/6/24 8 x 2 min rounds / 2 min rest 21 / 18 cal row ODD max push ups Even max wall balls

12/5/24 A. Hang Power clean 5 – 5 – 3 – 3- 3 – 2 – 2- 2- 2 B. Amrap 8 3 squat cleans 135 / 85 30 double unders