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CONDITIONING
EVERY 5:00 X 6 SETS
300M ROW/SKI/RUN
20 WALLBALLS
20 WALKING LUNGES #50/35

PARTNER WORKOUT
10 ROUNDS FOR TIME
6 THRUSTERS
9 HANG POWER CLEANS
12 BURPEES OVER THE BAR
200M RUN*
1 PARTNER MOVES THROUGH ROUND AT A TIME. PARTNER 2 CAN BEGIN ROUND ONCE P1 GOES OUT FOR RUN
RX #95/65

WORKOUT
"ISABEL"
30 SNATCHES FOR TIME
#135/95

CASH OUT
3 ROUNDS
3 TURKISH GET-UPS, EACH ARM *HEAVYISH
15 RUSSIAN TWIST, EACH SIDE

CONDITIONING 
FOR TIME
30 DOUBLE UNDERS
20-18-16-14-12-10-8-6-4-2 PUSH UPS
200M RUN

STRENGTH
FRONT SQUAT 1RM TEST
20M TO ESTABLISH

WORKOUT
EMOM 12
1- 200M STANDING BIKE ERG
2- 20 ALT JUMPING LUNGES (10E)
3- :40 WALLSIT

STRENGTH
5X5 STRICT PRESS

WORKOUT
AMRAP 20
10 TOES TO BAR
20 ALT HANG DB SNATCHES
200M ROW (OR RUN)
#50/35

WORKOUT
AMRAP 20
15 CAL MACHINE
20 ALT HANG DB SNATCHES #50/35
1:00 PLANK

PUMP CASHOUT 
3-5 SETS OF
15 BENT OVER DB FLYS
10 BANDED TRICEPS EXTENSIONS
10 DB SKULL CRUSHERS

WORKOUT
FOR TIME WITH PARTNER
40 DEADLIFTS
40 SYNCHRO BURPEES*
50 FRONT SQUATS
50 SYNCHRO BURPEES*
60 SHOULDER TO OH
60 SYNCHRO BURPEES*
RX- MALE #185/135/95, FEMALE #125/95/65
SC- MALE #135/95/65, FEMALE #95/65/45

STRENGTH
OVERHEAD SQUAT
5X3 WITH FULL STOP IN BOTTOM OF SQUAT

CONDITIONING
5 ROUNDS FOR QUALITY
1000M BIKE*
25 RUSSIAN KBS
15 KB BOX STEP UPS
#53/35
*500M ROW/SKI

COACHES CHOICE
FOAM ROLL/MOBILITY SESSION