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Thursday 5/7

Equipment Workout 3 Rounds For Time 16 Alternating DB Step Ups 8 Push Up + Renegade Rows 100 Meter Suitcase Carry (switch @ 50m) Rest 2:00 3 Rounds For Time 12 Dumbbell Thrusters (alternating) 6 Push Up + Renegade Rows 100 Meter Suitcase Carry (switch @ 50M) No Equipment Workout 3 Rounds For Time 20 Step Ups 10 Plank Up Downs 100 Meter Odd-Object Carry Rest 2:00 3 Rounds For Time 12 Jumping Squats 6 Push Ups 100 Meter Odd-Object Carry



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Friday 1/22

Power Clean + Hang Clean + Clean: - 2 sets @ 72% 1 RM clean - 3 sets @ 77% 1 RM clean * Rest 60-90 seconds between sets “Vibranium” 10 rounds: (Time Cap 18:00) 10 Bench Press (95/65) (RX+ 135/95) 10 F

Thursday 1/21

Strength or Skill Work: COACH'S CHOICE! Show up and be surprised by your coach's imagination :) “Klaw” AMRAP 20:00 – Teams of 2 M/M – 2000 Row F/F - 1600m Row M/F - 1800m Row -in remaining time- Max

Wednesday 1/20

Skillwork: HSPU Progression 10:00 EMOM Min 1: 5 Seated DB Press Min 2: 5 Pike Push Ups Min 3: 5 Knees on Box HSPU Min 4: 5 Feet on Box HSPU Min 5: 5 Kick ups to the wall Min 6: 3 Kick ups + 5 S

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