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143 Workout Posts
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3 rounds of: 10 Squat Cleans 25 kg 20 Box Jump (24 In.)s -
500 m Rows 50 Wall Balls 12 lbs 400 m Rows 40 Wall Balls 12 lbs 300 m Rows 30 Wall Balls 12 lbs 200 m Rows 20 Wall Balls 12 lbs 100 m Rows 10 Wall Balls 12 lbs
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sub kb swings for db, dodgy hand/shoulder10 rounds of: 10 Push Presses 15 kg 10 Kettlebell Swings 16 kg 10 Box Jump (20 In.)s plus a partial round of: 10 Push Presses 15 kg 0 Kettlebell Swings 16 kg 0 Box Jump (20 In.)s
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100 Air Squats 4 15 ft Rope Climbs 75 Air Squats 3 15 ft Rope Climbs 50 Air Squats 2 15 ft Rope Climbs 25 Air Squats 1 15 ft Rope Climb
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7 rounds of: 12 Push Presses 20 kg 12 Jumping Pull up (Chest to Bar)s 12 Pistols plus a partial round of: 5 Push Presses 20 kg 0 Jumping Pull up (Chest to Bar)s 0 Pistols
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3 rounds of: 10 Ground To Overheads 95 kg 200 yd Run (shuttle)s
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400 m Runs 11 Pull-up (red band)s 11 Overhead Walking Lunge With Plates 10 kg 11 Thruster (Kettlebell)s 8 kg 400 m Runs 11 Pull-up (red band)s 11 Overhead Walking Lunge With Plates 10 kg 11 Thruster (Kettlebell)s 8 kg 400 m Runs 11 Pull-up (red band)s 11 Overhead Walking Lunge With Plates 10 kg 11 Thruster (Kettlebell)s 8 kg 400 m Runs 11 Pull-up (red band)s 11 Overhead Walking Lunge With Plates 10 kg 11 Thruster (Kettlebell)s 8 kg 400 m Runs 11 Pull-up (red band)s 6 Overhead Walking Lunge With Plates 10 kg Thruster (Kettlebell)s
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forgot to check time5 rounds of: 15 Knees-to-elbows (strict)s 15 Hip Extensions 15 m Wall Handstand Holds 15 Box Jump (24 In.)s
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7 rounds of: 400 m Runs Pull-up (red band)s
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yellow band, neutral grip10 Strict Pull-ups 5 Kettlebell Row (1 Arm)s 10 kg 5 Kettlebell Row (1 Arm)s 12 kg 5 Kettlebell Row (1 Arm)s 10 kg 10 Kettlebell Left Arm Shoulder Presses 10 kg 10 Kettlebell Right Arm Shoulder Presses 10 kg 10 Dumbbell Arnold Presses 8 kg 10 Strict Pull-ups 5 Kettlebell Row (1 Arm)s 5 Kettlebell Row (1 Arm)s 5 Kettlebell Row (1 Arm)s 10 Kettlebell Left Arm Shoulder Presses 10 Kettlebell Right Arm Shoulder Presses 10 Dumbbell Arnold Presses 10 Strict Pull-ups 5 Kettlebell Row (1 Arm)s 5 Kettlebell Row (1 Arm)s 5 Kettlebell Row (1 Arm)s 10 Kettlebell Left Arm Shoulder Presses 10 Kettlebell Right Arm Shoulder Presses 10 Dumbbell Arnold Presses
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10 Strict Pull-ups 5 Kettlebell Row (1 Arm)s 10 kg 5 Kettlebell Row (1 Arm)s 5 Kettlebell Row (1 Arm)s 12 kg 10 Kettlebell Left Arm Shoulder Presses 10 kg 10 Kettlebell Right Arm Shoulder Presses 10 kg 10 Dumbbell Arnold Presses 8 kg 10 Strict Pull-ups 5 Kettlebell Row (1 Arm)s 5 Kettlebell Row (1 Arm)s 5 Kettlebell Row (1 Arm)s 10 Kettlebell Left Arm Shoulder Presses 10 Kettlebell Right Arm Shoulder Presses 10 Dumbbell Arnold Presses 10 Strict Pull-ups 5 Kettlebell Row (1 Arm)s 5 Kettlebell Row (1 Arm)s 5 Kettlebell Row (1 Arm)s 10 Kettlebell Left Arm Shoulder Presses 10 Kettlebell Right Arm Shoulder Presses 10 Dumbbell Arnold Presses
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3 rounds of: 10 Pull-up (red band)s 10 Push Presses 20 kg 10 Bent Over Barbell Rows 30 kg 10 Push Jerks 20 kg
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5 15 ft Rope Climbs 5 Dumbbell Hang Power Clean & Jerks 10 kg 4 15 ft Rope Climbs 4 Dumbbell Hang Power Clean & Jerks 10 kg 3 15 ft Rope Climbs 3 Dumbbell Hang Power Clean & Jerks 10 kg 2 15 ft Rope Climbs 2 Dumbbell Hang Power Clean & Jerks 10 kg 1 15 ft Rope Climb 1 Dumbbell Hang Power Clean & Jerk 10 kg
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10 Strict Pull-ups 5 Kettlebell Row (1 Arm)s 10 kg 5 Kettlebell Row (1 Arm)s 12 kg 5 Kettlebell Row (1 Arm)s 10 kg 10 Kettlebell Left Arm Shoulder Presses 10 kg 10 Kettlebell Right Arm Shoulder Presses 10 kg 10 Dumbbell Arnold Presses 8 kg 10 Strict Pull-ups 5 Kettlebell Row (1 Arm)s 5 Kettlebell Row (1 Arm)s 5 Kettlebell Row (1 Arm)s 10 Kettlebell Left Arm Shoulder Presses 10 Kettlebell Right Arm Shoulder Presses 10 Dumbbell Arnold Presses 10 Strict Pull-ups 5 Kettlebell Row (1 Arm)s 5 Kettlebell Row (1 Arm)s 5 Kettlebell Row (1 Arm)s 10 Kettlebell Left Arm Shoulder Presses 10 Kettlebell Right Arm Shoulder Presses 10 Dumbbell Arnold Presses
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