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False Grip pull-up 4 x 4-6 reps Complete 4 rounds of the following – As many rounds as possible in 40 seconds35 pound Dumbbell T…

Behind the Neck Press 4 x6-8 reps As many rounds as possible in 12 minutes: Handstand Push Ups, max reps #unbrokenRow 300mRing Dip…

Back Squat 7 rep max12 minute time cap Complete 4 rounds for time:Air Squat 50 repsRun 400m…

Farmers Walk for distance80-60-40-20 Sled Relay – teams of 4Max distance with 3/4 of the total weight of the team in 10 minu…

CleanBuild to a heavy set of 3 in 10 minutes “Un-Bear-able”Complete as many rounds of the following as possible in 20 …

False Grip pull-up 4 x 6-8 As many rounds as possible in 12 minutes:Behind the Neck Pull-ups, 5 repsRing Dips, 10 repsBox jumps, 1…

Overhead Dumbbell Lunge 80 feetFind a heavy set in 15 minutes “Annie”50-40-30-20-10Double undersSit-ups…

Behind the Neck Press 4 x 8-10 5 rounds for time53 pound Russian Swing, 50 reps20 Hand release push-ups…

Back Squat 10 rep Max 3 roundsRow 90 sec 80-85%rest 90 Rest 2 mins 2 roundsRow 10 seconds HARDrest 90 Rest 2 mins Row 20 seconds H…