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October 31, 2017

A) strict press

1x5 @ 55%, 1x3 @ 65%, 1x2 @ 75%, 1x1 @ 80%, 1xAMRAP @ 85%

B) EMOM 5

3 TNG power cleans (95/65)

C) For time:

1 wallwalks + 12 Pullups

2 wallwalks + 9 pullup

3 wallwalks + 6 pullups

4 wallwalk + 3 Pullups

October 30, 2017

A) Back squat

1x5 @ 55%, 1x3 @ 65%, 1x2 @ 75%, 1x1 @ 80%, 1xAMRAP @ 85%

B) AMRAP 6

15 sit-up

12 push ups

9 jumping squats

October 28, 2017

See ya'll in the morning! 

October 27, 2017

A) In 20 minutes find heavy set of:

1 power snatch + 1 hang power snatch + 1 OHS

B) "HELEN"

3 Rounds

400m run

21 KBS (53/35)

12 pull-ups

October 26, 2017

A) Bench Press

1x2 @ 70%, 1x2 @ 80%, 4x2 @ 85% 

B) AMRAP 1 

Floor press (75/55)

Rest :30

C) AMRAP 1

BB curl (75/55)

D) For time:

10 thrusters (as heavy as possible)

Then 

30 T2B

October 25, 2017

A) 8 RFT

10 lateral box jumps (20")

   *keep 1 foot on box at all times

12 SDHP (75/55)

14 Reverse lunges

100m run

Cap = 25 min

October 24, 2017

A) strict press

1x2 @ 70%, 1x2 @ 80%, 4x2 @ 85%

B) EMOM 6:

2 split jerks (75/55)

C) AMRAP 8:

10 HRPU

5 power cleans 95/75

10 goblet squats 53/35

October 23, 2017

A) Back squat

1x2 @ 70, 1x2 @ 80, 4x2 @ 85

B) 5 RFT:

8 DL 95/75

10 Box jumps (20")

C) Accessory 

4x10 Ring rows

October 20, 2017

A) E2MOM 10 (5 sets)

Find heavy set of 5 deadlifts

B) AMRAP 12

100m Run

10 Thrusters (75/55)

20 AbMat sit-ups

October 19, 2017

A) Bench press (20 minutes)

5x5 @ 75%

B) 3RFT:

15 power snatch 75/55

15 burpees over bar

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