A. Nutrition

B. Pull Up Test – ME Strict Set (record results + band set up)

C. Out Run the Wind

3 rounds for time

200m Run

9 Ring Dips

9 Pull Ups

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Rian spotting Paz

Partner Work

row 2000m


1 arm alternating DB snatch 35/50

1 arm DB thruster

box over



One person working at a time, partners can switch at any point

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A. Snatch Complex 1 hang snatch + 1 overhead squat

More experienced athletes should squat the hang, newer to the snatch can power.

B. Almost 16.1

25ft. OH walking lunge with plate 25/45

8 burpee

25ft. OH walking lunge with plate

8 C2B pull-ups


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A. Double-under/ triple under practice 10 minutes

B. Perpetual Motion

Minute 1 12 KBS 35/53

Minute 2 bike 10/12 calories

Minute 3 30 double-unders

Minute 4 12 ring rows

Minute 5 :20 L-sit

* you should finish the designated exercise well before the minute is over, that time should be spent running 10m shuttles, hence the name. Scale movement to :30 of work.

5 rounds, no score

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Joseph and Jon

A. Bench Press 5-5-3-3-1

B. Tabata

row for calories

hand release push-ups

weighed sit-ups (plate on chest, feet anchored)

Notes: all 8 row intervals are completed, then rotate to 8 intervals of HR push-ups, then 8 intervals of weighted sit-ups.

Score bench and total completed calories and reps

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A. Tempo Back Squat 5x0x1 Reps 3-3-3-3

Notes: Tempo 5x0x1 means 5 seconds on the down, no pause, 1 second on the up (or as fast as you can).

B. Vanilla

5 rounds for time

8 front squat 95/135

10 Toes to bar

12 box jump 20/24

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Welcome to the world Henry.

A. Power Clean 5-5-5

*focus on cycling bar

B.) Main Site 210213


With a partner, complete as many rounds as possible in 21 minutes of:

30 calorie Row

20 burpees over rower

10 power cleans (105/155)

*scale to regular burpees and load on barbell *work should be shared equally with partner

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