A. Push Press 2-2-2-2

B. 20min. AMRAP

2 rounds of Cindy + 1 Round of DT

Cindy

5 pull-up

10 push-up

15 squats

DT

12 deadlift

9 hang power clean

6 jerks

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A. Power snatch – work to a heavy single for the day 10-15 minutes

B. 20.1

10 rounds for time:

8 ground to overhead 95/65

10 bar facing burpees

time cap 15 minutes

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Alexa

A. alternating EMOM

:30 plank

6 DB single leg Deadlift R then L

for 8 minutes

B. 10 Devils Press 45/30

40 double-unders

AMRAP 8

rest 2 minutes

5 devils press

20 double-unders

AMRAP 5

Score each AMRAP

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Row 500
10 bench press @ less than 50%
10 rounds

Notes: performed with a partner P1 row then bench, as soon as P1 is done rowing P2 starts to row then p2 benches. There will be some built in rest, no time no score.

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Mike D.

A. Rope climb practice (working on them for those that don’t have and Legless for those that do)

B. Partner workout
5 rounds
200m run together
20 DL (225/155)
3 rope climbs
One person working at a time on DL and rope climbs

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BOOM! Naomi