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Monday 4/1/19 Back Squats 3x5 warm-up sets, x5 205#, x5 235#, x5 270#, x3 315# Team of 3, 30 Rounds For Time (one person working at a time), 5 Thrusters 95#, 5 toes to bar, 5 burpees | 17:38 3 rounds not for time: 1 min Overhead KB hold per arm 53#, 20 lunges with sandbag front rack 50#, GHD Raises x8 Tuesday 4/2/19 3 rounds not for time: 100' KB 1 arm farmer walk each arm, 100' KB 1 arm front rack carry each arm, 100' KB 1 arm OH walk each arm, 70# kettlebell Strict Press 3x5 warm-up,...

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Monday 3/18/19 Front Squat Double Plus Back Squat Triple | 7 sets climbing, ended at 275# Box Step-ups 4x5 each leg, 24" box, 40#'s Dumbbells each hand 10 Ring Dips Strict superset 12 Pistols alternating and 20 GHD Hip Back Extensions, 3 rounds. Every 4:00 for 5 rounds: 9 burpee box jumps 24", 15 front squats DB's 50#'s, 21 calorie assault bike | 18:40 Tuesday 3/19/19 2 Rounds of: :30s Handstand Hold against wall, :60s 1 arm KB Overhead hold each arm 53#, :90s dBall Hold (bear hug) 150# 4 sets of 10 reps strict pull-ups plus 1 set of...

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Monday 3/11/19 Front Squat with 3 second pause in the bottom, build to a heavy | 275# 2x3 at 90% of that heavy front squat, no puase Power Snatches, 6x5 Tough & Go Climbing | 155# 3 Rounds for time: 10 power snatches 115#, 20 Box Jump Overs, 30 Wall Ball Shots 20# | 12:18 Shooting Under Duress Mondays: 3 rounds for time: 40m Sandbag Sprint 50#, 40m Sprint no sandbag, Shoot one arrow | 2:18 Tuesday 3/12/19 Back Squat 3 rep Max with 1 second pause in the bottom | 305# 2x3 90% of the heavy triple back squat...

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Monday 3/4/19 OHS build to a heavy 5 rep | 195# AMRAP 12: 50' Handstand Walks, 10 OHS 135#, 15 Deadlifts 135# | 3 rounds + HS Walk + 3 OHS 5 Rounds NOT for time: Bulgarian Split Squats 5 reps per leg with 35#s DBs, 12 Reverse Hypers 90#, 100' dBall Bear Hug Carry 150# Shooting Bow Under Duress: 10 Sandbag Box Step Overs 20" 50#, shoot 1 arrow, 10 burpee box jump overs 20", shoot 1 arrow, 5 DB Manmakers 25#s, shoot 1 arrow | 3:15 \ Tuesday 3/5/19 NOT for time: 21-18-15-12-9 cals on bike paired with...

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