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Thursday 6.1.17

Training: Close Grip bench press 5×5 – Find a heavy set of 5 and complete 5 sets at that weight -then- EMOM x 15 min Min 1 – ¬†Row 20/15 cals Min 2 – 15 slam balls 30/20 Min 3… Read more »

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Saturday 5.27.17

Training: Build to a heavy 3 rep dead lift -then- 5 RFT 10 DL @ 185/125 10 burpee over bar

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Friday 5.12.17

Training: 3 min amrap / rest 3 min x 5 sets 50 double unders (50 singles) 15 thrusters 95/65 15 CTB pull ups *pick up where you left off after each round for one total score of rounds + reps

Tuesday 5.9.17

Training:   5 Rounds for time: Run 600m 20 HSPU or DB push press 50/35 7 Muscle ups or 15 pull ups 30 min Cap

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Saturday 5.6.17

Training: Teams of two complete 20 min AMRAP of Partner one complete 250m run Partner two complete AMRAP of: 2 rope climbs + 10 dead lifts @ 185/125 * pick up where your partner left off each time you switch

Thursday 5.4.17

Training: 5 sets of: 3 heavy close grip bench press 6-8 pendley bent over row 4-6 dips @ 33×1 Then…. For time: 10 min Ladder by 4s CTB pull ups ( jumping CTB ) Front rack step back lunges 135/95