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For time: 3 rounds 20 goblet squat 53/35 40 Abmat sit-ups 20 per side kb hang snatch 35/ little red

AMRAP 15 min 10 kb swings 53/35 10 pushups 10 cal row

For time: 200 alternating box step up. 35lb kb held any way you choose. 20″ box. Over 6′ = 24″…

Emom 24 Min 1: 10 push ups, 5 pull-ups Min 2: 15 sit-ups. Min3: 10 cal row

Inservice Workout:  Warm up: Row 250m easy pace 20 squats to a bench (basically sit-down and get up) 20…

AMRAP 20m 30 Russian kb swing 53/35 30 per side hang kb snatch 35/little red 60 alternating box step ups.…

For time: 1000m row 100 sit ups 1000m row 100 pushups Edited: no, I’d Never suggest doing 1000 pushups.

AMRAP 12 10 deadlift 8 power cleans 6 hang cleans 4 shoulder to overhead. Rx weight 95/65 Rx+ 135/95

For time: 100 alternating reverse lunges 75 kb swings 35/little red 50 kb hang snatch. 25/side 35/little red Go fast.

For time: 1 rep to 10 reps. Rx+ back to 1 1 deadlift 1 hang clean 1 strict over head…