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5/8/21

Skill EMOTMx12 Min 1 :40 Suitcase Hold Min 2 :40 Hollow Hang Min 3 Rest Conditioning 20 Minute AMRAP w/A Partner 50 Calorie Bike 50 American KB Swings, 53/35 50 TTB

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5/7/21

Strength 5×2 Snatch Pulls @95-100% of 1RM Conditoning 30-20-10 Hang Power Snatch, 95/65 Burpee Box Jump Overs, 24/20

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5/6/21

Strength 10-8-6-4-2 Push Press Conditioning ‘Bizarro Jackie’ 800m Run 50 Thrusters, 45/33 30 HSPU 13 Min Cap

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5/5/21

Skill EMOTM x 8 Kipping Pull-up Progressions Conditioning 22 Min AMRAP 500m Row 10 Strict Pull-ups 20 Hollow Rocks 30 Plate G2OH (45/25)

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5/4/21

Strength Pause Back Squat (2s) 5×2 Conditioning 5 Rounds for time 50 Double Unders 10 Front Squats, 95/65 10 Min Time Cap

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5/3/21

Strength Deadlift 3-3-3-3 @ 80-85% of 1RM Conditioning 6 Min AMRAP 10 Hang Power Cleans, 135/95 10 Bar Facing Burpees Rest 1:30 6 Min AMRAP 10 Hang Power Cleans, 135/95 10 Lateral Burpees over Bar

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5/2/21

WOD 50/40 Cal Bike 100 Wall Balls 5 Wall Walks 25/20 Cal Bike 25 DB Thrusters 50 Wall Balls 5 Wall Walks

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5/1/21

WOD 30 Min AMRAP w/a Partner (I Go, You Go) 100m Run 2 TTB 4 Hang Power Clean, 115/75 6 Push Presses

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4/30/21

Conditioning ‘Junko’ 15 Min AMRAP 2,4,6,8, Etc… Pull-ups Calorie Row Accessory Work EMOTM x 12 Min 1: 10 Rower Tuck-ups Min 2: 15 Push-ups Min 3: 15 Hollow Rocks

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4/29/21

Strength 5×3 Pause Back Squat (2 Sec Pause) Conditioning 3 Rounds for Time 25/20 Cal Bike (or Row) 25 Squats (50 if you Row)

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