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8 / 27 / 24 A. Back Squat 8 – 8 – 4 – 4 – 4 – 2- 2 – 2 – 2 B. 5 x 20 sec bike sprints on the 2 minute.

8 / 26 / 24 AMRAP 20 10 – HSPU 10 box jumps 24 / 20 10 cal machine Add 2 reps each round

8 / 23 / 24 A. 3 snatch EMOM building B. Ingrid 10 rounds 3 snatch 135 / 95 3 burpees over the bar

8 / 22 / 24 4 rounds 400m run / 500m row / 400m run / 500m row 12 deadlifts 185 / 125 21 box jump overs 24 / 20

8 / 21 / 24 10 rounds each , rest 1 : 1 200m row 5 bench press

8 / 20 / 24 A. 10 min EMOM practice gymnastics pulling 1 – 3 reps EMOM B. amrap 15 100m run 3 bar muscle ups 10 V- ups

8 / 19 / 24 A. Thruster from rack 3 – 3 – 3 2 – 2 – 2 1 – 1 – 1 B. For time 75 wall balls 1000m row or 800m ski or 800m run

6 rounds 250m run 10 db snatch 70 / 50 3 wall walk

A. back squat 10 – 10 – 10 5 – 5 – 5 3 – 3 – 3 B. Amrap 9 1 – 2 – 3 – 4 – etc burpee toes to bar

8 / 14 / 24 400m run 40 situps 250m run with ball 25 wall balls 100m farmer carry 35/50 KB / DB 10 cal bike / ski