January 17, 2023

20 MIN EMOM

MIN1 - 6 Half Kneeling Windmill Press, Right

MIN 2 - 6 Half Kneeling Windmill Press, Left

MIN 3 - 6 Dumbbell Waiter Squat, Right

MIN 4 -Dumbbell Waiter Squat, Left

MIN 5- 2 Laps HEAVY Farmer Carry

18 MIN EMOM - BIKE WORK

30 Second Sprint/30 Seconds Recovery

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July 22, 2024

Part 1 On the 3:00 x 3 Sets: 3 Strict Press ‍* 5 Second Negative * Build In Weight Part 2 For Time: 10-20-30 Thrusters/DB 12-18-24 Push Ups/Bar-Facing Burpees ‍Time Cap: 18 Mins

July 23, 2024

3 Rounds 80 Double Unders/120 single skips/DB Hop overs 50 AbMat Sit-ups/Other Core 20 Cal Row 10 DB Hang Snatch (R) 10 DB Hang Snatch (L) ‍Rest 3 Minutes Between Rounds ‍Time Cap: 30 Mins

July 24, 2024

Part 1 On the 3:00 x 3 Sets: 3 Deadlifts * 5 Second Negative * Build In Weight Part 2 For Time: 30 Deadlifts/KB Swings/GM 600m Run/750m Row 20 Power Cleans/DB/Hang 400m Run/500m Row 10 Front Squats/Go

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