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Front Squat 1 Rep Max “Cindy” Complete as many rounds in 20 minutes as you can of:5 Pull-ups10 Push-ups15 Squats Post …

Deadlift 1 Rep Max “Diane” 21-15-9 reps of:225 pound DeadliftHandstand push-ups Post time to comments….

Weighted Pull-Up 1 Rep max Power Snatch 1 Rep Max Overhead Squat Bodyweight for reps…

Press 1 Rep max “Fran”Three rounds, 21-15- and 9 reps, for time of:95-pound ThrusterPull-ups Post time to comments….

Squat 1 Rep Max Power Clean 1 Rep Max Row 1000 meters for time…

As a team – complete for 30 minutes:Row 200 meters while partner Birddog alt sidesKettlebell Front rack walk 400 meters (swi…

A1. 1 handed Dumbbell Floor Press 1Leg Glute BridgeMale: 3-3-3-2-2-2 repsFemale: 5-4-4-3-3 reps A2. Clean High PullMale: 3-3-3-2-2…

Complete 2 rounds of:Run 40012 Pull-upsActive rest 5 min repeat above x1 Airdyne or Row – 10 minutes easy Complete 2 rounds …

Complete 5 Rounds: AirdyneHigh bear crawlRoadkill to Scorpion, alternateSide plank left/right 30/30RowForearm plank 30′Swive…