Strength work

21-15-9

Deadlift and boxjump

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30 seconds work

30 seconds rest

Alternate minutes

strict dumbbell press

strict ring pull

16 minutes, maintaining score.

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4 rounds for time of

10 manmakers

run 500m

]]>Warm up and mobility

Strength work

As many rounds as possible in 12 minutes of

12 hand release press-ups

12 single legged squats

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4 rounds for time of

100m waiters walk

20 power ball

25 Russian kettlebell swing

]]>Warm up and mobility

Strength work

As many rounds as possible in 15 minutes of

row 500

20 weighted reverse lunges

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“Death by hang power clean”

In the first minute, 3 hang power cleans, in the second 4 and so on, adding a rep each minute until the number needed cannot be completed.

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30 seconds work 30 seconds rest for 21 minutes of

Renegade row

Hollow rock

Weighted box step

workout scored by maintaining reps throughout

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6 toes to bar

12 burpees

As many rounds as possible in 10 minutes

Repeated from the 12 September

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As many rounds as possible of

10 burpee

20 ring pull

run 400

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