40 minute time cap

30 clean and jerks

2 min recovery (mandatory) then...

6 rounds

Pinch grip carry gate and back (25/15)
12 pull ups (Adv. C2B)
12 American KB swings

Adv 60+ / 53+
Int 53 / 35
Nov 45- / 25-

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Fight Gone Bad

3 Rounds 

*1 min at each station, 1 min rest between rounds*

Wall Ball (20/14)

SDLHP (75/55)

Box Jumps (24"/20")

Push Press (75/55)

Cal Row

IMG 0277

4 rounds
5 snatches 
10 Burpee box jumps 20"

Adv - 135+ / 95+
Int - 115 / 75
Nov- 95- /65-

IMG 0281

10 min  amrap
40 double unders / 80 single unders
10 chest to bar pull ups
10 american kb swings

Adv 60+ / 53+
Int 53 / 35
Nov 45- / 35-

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2 mins - max front squats (50% of your 1 rep max)
30 sec rest
2 mins max toes to bar / V-ups
30 second rest
1 min max front squats
30 second rest
1 max toes to bars / V-ups

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Mindfrug Friday
(32 min time cap) 

5 rounds
50 double unders/100 single unders 
12 deadlifts

Then...

5 rounds
6 Hang Power Cleans
6 Front Squats
400 m Run 

Adv: 135/95
Int: 115/75
Nov: 95-/53-

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