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MONDAY
A) Every 3 mins for 4 Rounds
10 Barbell Reverse Lunge
40m (per arm) KB/DB Suitcase Carry
B) 5 Rounds:
:90 work :30 rest
6 Hang power cleans (95/65)
6 Front squats
6 Shoulder to overhead
AMRAP Burpees in remaining :90
TUESDAY
A) 4 x AMRAP3
12/10 Cal Row
15 Abmat Sit Ups
15 Hang DB Snatch (50/35)
-Rest 90s-
*Reverse order each set
B) Deadlift
E2MOM 10
10-10-8-8-8
@ RPE 7-10
WEDNESDAY
A) Power Clean
EMOM 10
3-3-3-2-2-2-1-1-1-1
RPE 7-10
B) 2 Sets FT
12-9-6
Cals (Row, Ski, Bike)
Toes to Bar (Hanging Knee Raise, Knee Tuck Sit ups)
DB Shoulder to Overhead (2×35/25)
THURSDAY
A) Front Squat
E2MOM 10
1 1-1/4 Front Squat
2 Front Squats
B) AMRAP 9 x 2
20 Wall Balls
9 Sandbag Over the Shoulder
3 Wall Walks (Partial WWs, Pike Walks, 5 Inch Worms)
Rest :90 between AMRAPS
FRIDAY
A) 12 AMRAP
300m Row
6 Hang Sandbag to Shoulder (alt shoulders)
200m Row
6 V-Ups
100m Row
6/side Standing Banded Rotations
B) 3 Rounds
10-12 Ab Wheel Rollouts
30 Heel Taps
20 Sit Ups
SATURDAY
A) Soul Crusher
B) Partner WOD
