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Zercher Squat 3 x 10-12 reps Complete 4 roundsAs many reps as possible in 30 seconds:40 pound Reverse lunges, 12 steps40 pound Squ…

Team Workout – As many rounds as possible in 17 minutes:Athlete 1: Airdyne for calsAthlete 2:20 pound Medicine Ball Overhead…

Front Squat 1 Rep Max “Cindy”Complete as many rounds as possible in 20 minutes:5 Pull Ups10 Push Ups15 Air 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 Thruster Pull-ups Post time to comments….

Back Squat 1 Rep Max Power Clean 1 Rep Max Row 1000 meters for time Post weight and time to comments….

Teams of 3: Using a 12 minute clock Partner 1: Holds a Handstand on the wall. Partner 2 rows for as many calories as possible Part…

A1. Thruster: 6 x 5A2. : Pendlay Row 6 x 5 Row 400m; rest 3 minutesRow 300m; rest 2 minutesRow 200m; rest 1 minutesRow 100m…