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Conditioning Three 5 Minute Rounds of 200m Farmers Walk In Remaining time, AMRAP 5 Burpees 10 KB Swings, 53/35 Skill/Strength Figure 8’s

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Strength Any Shoulder to Overhead Lift, Any Rep Scheme Conditioning For Time 300m Row 20 Push Presses, 135/95 Row 300m 15 Push Presses Row 300m 10 Push Presses Row 300m 5 Push Presses

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Strength Muscle Clean 1-1-1-1-1-1-1 Conditioning ‘Tabata’ Alternating Exercises for 32 Consecutive Intervals Slam Balls Squat Hold Flutter Kicks Static Hang

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Skill 2-Fer-1 Practice for 10 Minutes Conditioning 15 Min AMRAP 30 Push-ups 30 Wall Balls 2 Mins Rest Max Double Unders in 2 Minutes

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Your Shitty Form Means You’re Awesome!

So there was an internet troll that commented on one of our athletes ‘form’ in a recent social media video…I ignored it as usual but it did make me think of something bigger.¬† First off. The shittier your form, the more likely it is that

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Strength Overhead Squats 3-3-3-3-3 Conditioning 5 Rounds for Time 9 TTB 15 Box Jumps, 24/20 21 Kettlebell Swings, 53/35

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Andi For Time 100 Hang Power Snatches, 65/45 100 Push Presses 100 Sumo Deadlift High Pulls 100 Front Squats

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Accumulate 7 Minutes plank and/or 7 Minutes static hang

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For Time 40-30-20 Squat Cleans, 95/65 Pull-ups *Start and finish with 150 Double Unders, 1000m Row, 800m Run or 1 Mile Bike

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Strength KB Complex 5R/5L One Arm Swings, 53/35 Snatch Overhead Squat Turkish Get-up Conditioning For Time 30 KB Swings, 53/35 30 Burpees 30 KB Push-presses, (15R/15L) 60 Calorie Ros 30 KB Swings 30 Burpees 30 Push Presses 30 KB Swings 60 Shuttle Sprints

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