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Monday

Fitness:
3 RFT
40 push ups
20 front rack lunges @ 60/40
Rest 2:00

Performance:
3 RFT
45 push ups
15 hang squat clean 60/40
Rest 2:00


Tuesday

SKILL DAY
For time
2000/1600m row
200 double double unders
2000m run

Wednesday

3 rounds for time
100 double unders
30 pull ups
10 deadlifts 120/85

Thursday

Fitness
For time (Teams of 2)
2000/1600m row
50 synch abmat sit ups
75 box jumps overs
100 def. push ups
75 Box jumps overs
50 synch abmat sit ups

Performance:
For time
2000/1600m row
60 toes to bar
80 box jump overs
100 handstand push ups
80 box jump overs
60 toes to bar
2000/1600m row

Friday

HEAVY DAY
Front squat
Find a 1 rep max

Saturday

For time
50-40-30-20-10
Double unders
25-20-15-10-5
Burpees
5-4-3-2-1
Power cleans 100/70

Sunday

*FOCUS*
Paused back squat
Heavy single
2x1 @ 90%

2 rounds
10 front rack bulgarian split squats (each)
10 hamstring curls

2 rounds
1:00 sandbag march
15 KB side bends (each)

*ENGINE*
5k jog on 80% of max effort

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