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A. emom 20 odd 5 bench across even 5 muscle ups B. emom 10 : 15 – 20 second L Hold on box

20 min amrap 3 – 6 – 9 – 12 – etc deadlift 185 / 125 box jump 24 / 20 after each round run 100m

a. 6 sets 1 power clean 2 lunges ( 1 R / 1 L 2 front squat B. partner YGIG 12 min amrap Odd rounds 5 db thruster 50 / 35 + 25 double unders Even Rounds 5 DB thruster + 8 toes to bar

5 x 3 min rounds rest 1 min run 400m amrap 10 burpees 10 kettle bell swings in remaining 3 min after the run start where you left off each round.

A. Hang Power Clean 6 x 3 B. Partner amrap 12 share 20 clean and jerk 135 / 85 share burpees over the bar

amrap 20 15 cal machine 30 double unders 10 thrusters 95 / 65

A. Deadlift 10 sets of 3 B. 10 min amrap 5 strict hanging leg raises 10 hollow rocks 15 situps

830 class only 1 mile run 100 pull ups 200 push ups 300 air squats 1 mile run

7 rounds 21 / 18 cals 15 box jumps 9 strict HSPU ( 9 DB push press )

A. EMOM 20 Odd 5 bench press Even 5 deadlift B. 12 min emom 3 rounds 1 min situp 1 min hollow rock 1 min plank 1 min rest