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Monday October 4th

In 10:00 find:3 Snatch Push Press + 1 Overhead Squat 21-15-9Overhead Squat (95/65)Bar-facing burpeesChest to bar pull-ups -Stimulus-5-7 min

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Saturday October 2nd

Complete as many rounds as possible in 10 minutes of: 3 burpee box jump-overs3 deadlifts6 burpee box jump-overs6 deadlifts9 burpee box jump-overs9 deadliftsEtc.

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Friday October 1st

For Time:50 Wall Balls (20/14)50 GHD Sit Ups (OR 75 Stick Abmat Sit Ups)50 Wall Balls (20/14)1500m Run -stimulus-15-17 min ACCESSORY4x:5 strict pull up (add weight if possible)15-20 ghd hip ext.

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Thursday September 30th

Teams of 2100 Pushups30 Synchro Alternating Single Dumbbell Step Ups (50/35) (20in)100 Double Unders (Each, at the Same time)30 Synchro Alternating Single Dumbbell Step Ups (50/35) (20in)100 Kettlebell Swings (70/53)30 Synchro Alternating Single Dumbbell Step Ups (50/35) (20in)100 Double Unders (Each, at the Same time)

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Wednesday September 29th

For Time:100 Power Cleans (115/80) Every minute 12 Air Squats (Start with air squats) * -stimulus-9 – 11 min ACCESSORY4x:12 reps of 1 and 1/4 goblet squats 

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Tuesday September 28th

42-30-18*Thrusters (75/55)Calorie Row *Women’s Calories: 34-22-14 -stimulus-12-14 min ACCESSORYEMOM for 10:00:6-10 Kipping HSPU

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Monday September 27th

21-15-9Alternating Dumbbell Snatch (50/35)Burpee over DumbbellPull-ups -Rest 5:00- For Time:45 Alternating Dumbbell Snatch (50/35)45 Burpee over Dumbbell45 Pull-ups ACCESSORY 4x:10 Db bench press12-15 banded tricep ext.

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Saturday September 25th

For Time:20-16-12-8-4Dumbbell Deadlifts (2x50s/35s)15-12-9-6-3Box Jumps (24”/20”)10-8-6-4-2Dumbbell Thrusters (2x50s/35s) -stimulus-11-13 min

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Friday September 24rd

Teams of 216:00 Amrap20 Synchro Toes to Bar20-30-40-50. . .Overhead Squats (115/80) -Stimulus-Make in to 4th or 5th round

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Thursday September 23rd

4 rounds for time of: Lunge 100 metersRun 300 meters Holding a 20/14# med-ball. Stimulus20-25 min Accessory100 banded hamstring curls

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