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Strength Conditioning
Every 3:00 x 5 Sets
8 Bench Press
4 Hang Squat Clean
2 Rope Climb

Bench Press @ 65%
Hang Squat Clean @ 70%…

SunDay FunDay!!
20:00 EMOM
Minute 1: 8 Dual Kettlebell Clean and Jerk
Minute 2: 16 GHD Sit-Ups*
Minute 3: 24ft (7m) Handstand Walk…

Partner Workout!!!!! 👭 👬👫
3 Person Team Workout
5 Rounds For Time: As Waterfall
15/11 Cal Echo Bike, or 18/14 Cal Bike Er…

Conditioning
For Time:
60 Toe to Bar
20 Bar Facing Burpees
1000m run
20 Bar Facing Burpees
60 Power Snatch
20 Bar Facing Burpees
…

Back Squat
Every 2:30 x 6 Sets
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 5 Reps @ 75%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 85%…

Strength
Strict Press
Every 2:00 x 6 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 80%
Set 3: 1 Rep @ 85%
Set 4: 5 Reps @ 75%
Set 5: 3…

Conditioning
For Time:
3 Rounds
30/24 Calorie Row
15 Front Squats
30 Pull-Ups

Load: 155/105lb…

Olympic Lifting
Take 10 minutes to Establish
3RM Power Clean and Push Jerk

Conditioning
5 Rounds for Time
200m Run
9 Burpee Box…

Strength
Every 90 seconds x 8 Sets
1/1 Turkish Get-Up

Conditioning
3 Rounds for Time
500m Row
100m Farmers Carry
1000/850m Bike…

*Ben H’s Partner Workout!*

With a partner, all reps split:
AMRAP 5:
21 Deadlifts (weight 1)
15 Handstand Pushups
9 Synchronized B…