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“230923” With a partner: EMOM 20: Partner 1: Max calorie row Partner 2: Weighed Front Plank(Elbows) Skill 2 sets: 20 good mornings…

“230922” On a 15:00 clock: 50 lateral burpees 50 wall-ball shots (14/20 lb) (9/10 ft) 800-m run Max-reps hang squat cleans in…

“Acid Bath” For Time 500 meter Ski Erg 500 meter Row 1,000 meter Bike Erg

“230920” 3 rounds for time with a partner: 40 toes-to-bars 12 wall walks Skill Accumulate: 40 alternating handstand shoulder taps

“230919” For load: Push press 5-5-3-3-3-1-1-1-1-1

“helen” 3 rounds for time: 400-m run 21 KB swings (35/53 lb) 12 pull-ups Skill Accumulate: 30 strict pull-ups

“230917” EMOM 10: 1 power snatch 1 hang squat snatch 1 overhead squat Skill Every :30 for 5:00: 3 behind the neck…

“230916” For time and reps: EMOM 16: Min. 1 | Max handstand hold Min. 2 | DB shoulder press (25/35 lb) Min….

“230915” 3 rounds for time: 40 Russian KB swings (35/53 lb) 20 box jump-overs (20/24 in) Skill Accumulate: 200-m single-arm DB overhead…

“230914” 6 rounds: Minute 1: 2 rope climbs (15 ft) Minute 2: Max wall-ball shots (14/20 lb)(9/10 ft) Minute 3: Rest