Part 1. Back Squats: 2-3-5-10-2-3-5-10

Part 2. “Annie” 50-40-30-20-10
Double Unders
AbMat Sit Ups
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Active Recovery- 30:00 minute walk/light jog/ spend time with family.

5 Rounds for time
1000m Row/Ski
20 Wallballs
10 Chest to bar pull-ups
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Part 1. Bench Press: 9-9-9-6-6-6-3-3-3 
Increasing weight each set (1 set every 2 mins)

Part 2. 4 Rounds for time
100ft Walking lunge with 2xDB #50/35
15 GHD sit-ups
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OTM for 40:00 Minutes
Min 1: 15/12 Calorie SkiERG
Min 2: 15/12 Calorie Row
Min 3: 15/12 Calorie BikeERG
Min 4: Rest
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Part 1. Every 2:30 perform the following complex, building in weight.
3 Power Cleans+2 Front Squats+1 Jerk
*Holding onto the bar for the entire complex

Part 2. For Time
100/80 Calorie Echo Bike
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Part.1
10:00 Minutes Practice: Bar Muscle ups
10:00 Minutes Practice: Handstand Pushups
10:00 Minutes Practice: Double Unders

Part 2. 10 rounds for time
5 Bar Muscle ups
10 Kipping handstand push-up
35 Double unders
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Part 1. Deadlifts: Every 2:00 Minutes for 10:00 Minute (5 Sets), build to a heavy 5 Rep.

Part 2. Max Calories on any Machine, 1:00 on/1:00 off for 20:00 Minutes (10 Sets)
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Active Recovery- 30:00 minute walk/light jog/ spend time with family.

10 Rounds of “Cindy”
20 Front Squats #155/#105
10 Rounds of “Cindy”
“Cindy” 5 Pullups+10 Pushups+15 Air Squats
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