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10 Workout Posts
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4 rounds of: 400 m Runs 20 10 ft Wall Balls 20 lbs 20 Box Jump (20 In.)s -
3 rounds of: 8 Deadlifts 12 Hang Power Cleans 8 Push Jerks 12 Front Squats 400 m Runs
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800 m Runs 40 Snatches 1000 m Rows
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21 Dumbbell Thrusters 21 Sumo Deadlift High-pulls 21 Supine Ring Rows 15 Dumbbell Thrusters 15 Sumo Deadlift High-pulls 15 Supine Ring Rows 9 Dumbbell Thrusters 9 Sumo Deadlift High-pulls 9 Supine Ring Rows
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1 Back Squat
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3 rounds of: 10 Dumbbell Push Presses 15 Kettlebell Swings 20 Wall Balls
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1 Deadlift
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2 rounds of: 500 m Rows 20 Back Squats 20 Push-ups
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400 m Runs 200 m Runs 100 m Runs 50 m Runs
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Deadlifts 20 secs Rests 10 secs Deadlifts 20 secs Rests 10 secs Deadlifts 20 secs Rests 10 secs Deadlifts 20 secs Rests 10 secs Deadlifts 20 secs Rests 10 secs Deadlifts 20 secs Rests 10 secs Deadlifts 20 secs Rests 10 secs Deadlifts 20 secs Rests 10 secs Air Squats 20 secs Rests 10 secs Air Squats 20 secs Rests 10 secs Air Squats 20 secs Rests 10 secs Air Squats 20 secs Rests 10 secs Air Squats 20 secs Rests 10 secs Air Squats 20 secs Rests 10 secs Air Squats 20 secs Rests 10 secs Air Squats 20 secs Rests 10 secs 400 m Runs 20 secs Rests 10 secs