A.1

4 Rounds
7 Deadlifts
8(e) Banded Single Leg DB RDL

A.2

10 Rounds
7 Power Cleans #135/#95
7 Buprees
Run 200m
(25:00 Cap)

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Courage is the most important of all virtues because without courage, you can’t practice any other virtue consistently.

Maya Angelou –

A.1

4 Rounds
7 Press
20 Banded Face Pull

A.2

12:00 AMRAP
9 DB Push Press #50/#35
Run 100m
9 Toes to Bar
Run 100m

A.3

3 Rounds
25 AbMat Sit Ups
10(e) Side Pillar w/ Reach

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A.1

4 Rounds
7 Back Squat
20 DB Calf Raise

A.2

50-40-30-20-10 KB Swings – Athletes Choice
Run 400m

A.3

3 Rounds
20 Contralateral Deadbugs
20 Hack Twists

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In Teams of 2:

3 Rounds
20 Deadlifts #225/#155
30 Box Jumps
Run 400m

3 Rounds
20 Push Press #135/#95
30 V-Ups
40/30 Calorie Assault Bike

5 Rounds
20-16-12-8-4 Power Snatch #115/#85
2-4-6-8-10 Rope Climbs

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A.1

5 Rounds
5 Bench Press
12 DB Fly

A.2

16:00 EMOM
Min 1: Max Cal Row/Bike
Min 2: Max DB Goblet Squat
Min 3: Max Strict Pull Ups
Min 4: Rest
RX: #50/#35

A.3

3 Rounds
30 Medball to Toe Crunch
:30 GHD Hold
:45 Bridge Hold

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