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Thursday, May 18

Deadlift (97%) 3-3-3  (all 3 work sets at the same max 3 weight.) s.s 3 x max plank 12 EMOM 8 Hang Power Snatch 6 OHS / hold overhead for the remainder of the minute

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Friday, May 19

Bench Press 3-3-3 ss 10 Windshield Wipers 4 RFT 5 Renegade Row Rope Climb Run 400 Rope Climb

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Saturday, May 20

Bent Over Row 5-5-5 Sled Pulls 4 x 100 5-10-15-10-5 Thruster Burpee Over Bar

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Sunday, May 21

GOAT WORK …. and, Skin the Cats Partner WOD 8 RFM (A) run 200 / (B) row ? 10 Slam Balls (A) 10 Slam Ball Twisting Passes (B) 10 Slam Balls (B) Score = meters rowed Partner A runs 200M […]

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Monday, May 8

Back Squats (97%) – pause 3-3-3 ss. 6 bar roll outs 3 RFT 24 Heavy swings 24 x Push Ups 24 x Lunges 400m Run

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Tuesday, May 9

Strict Press (97%) 3-3-3 ss. Max Hang L Sit 3 AMRAP 20 DU 6 box jumps – rest 1 minute – 3 AMRAP 5 Wall Ball 5 V Ups – rest 1 minute – 3 AMRAP 20 DU 6 box […]

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Wednesday, May 10

Clean (97%) 3-3-3 ss 6 Toes-2-Barbell Grisablle (sort of) 10 Snatch 10 Clean & Jerk 10 Snatch 10 Clean & Jerk 10 Snatch 10 Clean & Jerk This should be 10 mins at the most. Scale accordingly. 😉

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Thursday, May 11

Deadlift (97%) 3-3-3 s.s 3 x max plank 12  EMOM :40 Slam ball / hold rest 10 burpees

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Friday, May 12

Bench Press (97%) 3-3-3 ss 10 Windshield Wipers 20 min row for meters this is for Chris King and Aylin, who so wanted to do a 5k row. Blame them, and my undying love for them. Also, you’re welcome, you now […]

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Saturday, May 13

35 Min AMRAP Run 400 5 Toes-To-Bar 10 Push Ups 15 Swings 20 Air Squats

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