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SunDay FunDay
Every 2:00 x 15 Sets, 5 Each (Alternating Stations)

Station 1:
20/16 Calorie Ski Erg

Station 2:
3/2 Rope Climbs
12…

FREDO MEMBER OF THE MONTH WORKOUT!!!

1:00 Twerk 😂 or Jumping Jacks
Buy-in: 2000m row (M/M team), 1900m (M/F team), 1800m (F/ F…

Olympic Lifting
Every 3:00 x 3 Sets
2 Hang Squat Cleans
Rest 10-20 seconds
2 Hang Squat Cleans

Conditioning
15:00 AMRAP
3 Power…

Olympic Lifting
Take 10:00 minutes to Establish
3RM Hang Power Snatch

Conditioning
3 Sets
4:00 AMRAP
Cal Echo
9 Power Snatch
7 …

Gymnastics/Skill
8:00 EMOM
25ft Handstand Walk

Conditioning
Every 5:00 x 4 Sets
400m Run
21 Pull-Ups
12 Handstand Push-Ups…

Strength
Back Squat
Every 3:00 x 4 Sets
3 Reps @ 80%+

Rest 15-20 seconds

3 Seated Box Jumps to High Box

Conditioning
For Time…

Conditioning
20:00 EMOM
Minute 1: 10-8-6-4-2 Bench Press
Minute 2: 15-20 GHD Sit-Ups
Minute 3: 100ft (30m) Farmers Carry
Ninute 4…

SunDay FunDay!!!!
16:00 EMOM
min 1: 6/5 Bar Muscle-Ups
min 2: 12 Power Snatch
min 3: 18/13 Calorie Echo Bike
min 4: Rest

Barbell:…

Strength
Segmented Deadlift
Every 2:30 x 4 Sets
3 Reps @ 70%+
3 Seated Vertical Jumps

Conditioning
For Time:
35 Pull-Ups
30 Dea…

Conditioning
For Time:
Every 10:00 x 3 Sets
3 Rounds for Time
12/9 Calorie Echo Bike (12/9 Calorie Ski or 15/12 Bike Erg)
15-12-…