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SKILL
MUSCLE UP PROGRESSIONS
10M TO PRACTICE SKILLS

STRENGTH
EMOM 15
1- 10 BACK SQUATS, FROM RACK
2- 10 PUSH UPS
3- 50 DOUBLE UNDERS

CONDITIONING
100 BURPEES FOR TIME
EMOM STARTING AT 0:00 10 AIR SQUATS
CAP 15

STRENGTH
5-4-3-2-1
HANG POWER SNATCH
BUIDLING EACH SET

PARTNER WORKOUT
FOR TIME 
0-10:00
70 DB SNATCHES
60 DB BOX STEP UPS
50 CAL MACHINE

10:00-13:00
REST 

SKILL
SUMO DEADLIFT
E2MOM 
5 REPS, PRACTICING MOVEMENT + BUILDING

SKILL
AGILITY LADDER

CONDITIONING
5 X 400M RUN
REST 1:30 AFTER EACH SET
GOAL IS INCREASE SPEED/INTENSITY EACH SET

12 DAYS OF FITNESS!!
FOR TIME;

STRENGTH
FRONT SQUATS
3-3-2-2-1-1
START AROUND 70% AND BUILD THROUGH SETS

CONDITIONING
FOR TIME
1000/900M ROW
150 DOUBLE UNDERS (150 SU)
1 MILE RUN/4K BIKE
150 DOUBLE UNDERS (150 SU)
1000/900M ROW
30M CAP

SKILL
HANDSTAND HOLD/PRACTICE
10M TO PRACTICE

CONDITIONING WITH PARTNER
10 RFT
12 DB SNATCH #50/35
9 CALORIE ROW
3 WALL WALKS
*YOU GO, I GO
*COMPLETE 10 ROUNDS EACH

STRENGTH/CONDITIONING

AMRAP 15
5 POWER CLEANS
10 BURPEES
15 WALLBALLS
#115/75

AT 16:00
5 MINUTES TO ESTABLISH MAX CLEAN

2 SCORES; ROUNDS REPS + LOAD