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“Michael”3 Rounds for time:Run 800m50 Back Extensions50 Sit Ups *sub barbell goodmorning for back ext. (45/35)-Stimulus-22-25 min

In 15:00 find:3 rep max sumo Deadlift 3 Rounds for time:10 Pull Ups20 Push Ups30 Air SquatsAfter three rounds are completed..Run 400m *Wear a 20lb/14lb weight vest (optional)-Stimulus-8-10 min

20 Rounds for time w/ a Partner:5 Strict Pull Ups5 Front Squat (135/95)15/12 cal Bike*30:00 time cap *Alternate Rounds (each partner does 10 rounds)*should be around 1:00 to 1:30 per round

EMOM for 18:00 (6 Sets):Min 1.- 50m Dball CarryMin 2.- 5 Power SnatchMin 3.- Rest *Should be a challenging weight for both movements 

3 Rounds for time:200m Kettlebell Farmers carry (35/25)25 Kettlebell Swings (53/35)30 No Push Ups Burpees -Stimulus-17-20 min Accessory:3 Rounds NFT:10-20 Hanging Flutter Kicks10/10 Paloff Press5/5 single arm ring row

A) Every 4:00 for 12:00 (3 sets):10 Bench Press20/15 cal row -1:00 reset- B) Every 4:00 for 12:00 (3 sets):25 Push Ups15 Box Jumps (30″/24″) *Choose a challenging load on bench*Sprint on the row*Each interval should not take any longer than 2:00

For Time:Run 800minto..21-15-9Back Squat (155/105)42-30-18Sit upsinto..Run 800m -Stimulus-14-17 min

10 Rounds for time:5 Power Cleans (135/95)7 Pull Ups25 Double Unders*Take 1 min rest when clock hits 3:00, 7:00, 11:00, 15:00, etc. -Stimulus-12-15 min. Accessory:4 Sets:16 Alternating Dumbbell rows*1:00-:90 rest between sets

For time:Row 500 meters30 body-weight bench pressesRow 1,000 meters20 body-weight bench pressesRow 2,000 meters10 body-weight bench presses -Stimulus-20-25 min*choose a weight on the bench press that would allow for 8-10 reps unbroken

“21.3”For total time: 15 front squats30 toes-to-bars15 thrustersThen, rest 1 minute before continuing with:15 front squats30 chest-to-bar pull-ups15 thrustersThen, rest 1 minute before continuing with:15 front squats30 bar muscle-ups15 thrusters  Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.95 lb. for