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For total time
3k assault bike …
Immediately followed by “Annie”
Double Unders

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Part 1:
Every 90 seconds
Build to a daily Max

Part 2:
For Time:
800m run
30 squat snatches 135/95*
800m run

*Scale to ability
Hang Snatch or
P snatch +OHS are options
65% of daily max is a good gauge

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Part 1:
Push press
3, 3, 3, 3, 3
Every 2:30
Build to a heavy triple!
Record weight

Part 2:

Option 1:
21-15-9 For Time
Shoulder to overhead 95/65
Toes to bar
Cap is 10 minutes

Option 2:
21 Shoulder to overhead
42 Sit-Ups
15 S2O
30 Sit-Ups
9 S2O
18 Sit-Ups
Cap is 10 minutes

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Part 1:
Back Squat
10x 3
Every 2 minutes
Heavy 80%+
(Straight across OK!)

Part 2:
Not for Time!
With a partner
800 Meter Front Carry
Walking Pace (No Running)
SandBag/ D Ball AHAP

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Five rounds for max reps of:
Body weight bench press


* Bench weight should produce a minimum of 10 reps

* Women scale to 70% of BW

* there is no time component in this workout

rest will be dictated by class size – we’d suggest setting a 6 minute interval so things don’t drag too much