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A. 3 Rounds:  8 BB Floor Press 21X1 10 DB Bicep Curls 8 Staggered Stance KB Goodmornings (Each Leg)  B. AMRAP 14:  5 Strict Pull

A. 4 Rounds:  3 Front Squats + 6 Back Squats (80% of Front Squat Across All Sets)  *5% Heavier this week. B. 5 Rounds 400

A. EMOM 8:  Scaled: 3 Banded Transitions/ 3 Ring Swing + Row (Alternate Each Minute)  Rx: 1-3 Kipping Ring MU + 2-4 Ring Dips Comp:

A. 3×2 Squat Snatch @ 80-85% 4×1 Squat Snatch @ 85-90% B. 3 Rounds:  40 Wall Balls 15 Power Snatch Rest 2:30 Scaled: 14/10lbs, 95/65lbs

Gym Workout Make Up Day for Any Missed Workouts During The Week

A. 3 Rounds:  10 DB Arnold Press 14 Standing Lateral Shoulder Raise :15 L-Sit Hold B. 3 Rounds:  1:00 Max Double Unders 1:00 Max Russian

A. 4 Rounds:  4 Front Squats + 8 Back Squats (75% of Front Squat Across All Sets)    *5% Heavier this week.   B.  7

A. 10 Min:  Scaled: 3x 3-5 Pike Push Ups (Focus on trips position)  Rx: 3x Max Rep HSPU with 2 Sec Pause at the Bottom

A. 15 Min Find 4RM Touch & Go Power Snatch B. From 0:00-3:00, 400 Meter Run, then Max Pull Ups  (1 Minute Rest) From 4:00-7:00

A. Every 1:45 for 6 Rounds:  2 Squat Clean & 1 Jerk  *Start at 75% and build.  B. AMRAP 10:  3 Burpee Box Jump Overs