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Work to 1 RM of Seated Shoulder Press
For time
10-8-6-4-2 Reps Of:
– Deadlifts (95/65#) [Rx+ 135/95#]
– Hang Power Cleans
– Front Squats
– Push Press
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Romanian Deadlift x 10
Double Unders x 25
Glute Ham Raises x 8
3 Rounds NFT
85% is 3+ reps
Record number of reps at 85%
Back Extensions x 10
DB Flys x 10
Dips x 10
3 Rounds NFT
85% is a 3+ max
Record number of reps at 85%
Max out, no more than 3 fails
Record heaviest single
Buy In:
46 Air Squats
Then 5 Rounds
8 Hang Squat Snatch or 8 Hang Cleans (95/65)
8 Hand Release Push ups
8 Toes to Barbell
200 M Run
Alternate rounds between Snatch or Cleans.
Finish WOD with Miller High Life…
21-15-9
Thrusters, 95# / 65#
Pull-ups
KB Work
Last set at 85% is a 3+ max
Record number of reps at 85%
Max out on Power, no more than 10 sets
Record heaviest set
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For Time:
-1 Mile Bike
-5 Minutes Rest
12-10-8-6-4-2 reps of:
-Dumbbell Box Step Overs 24/20″(35’s/20’s)[50’s/35’s]
-Dumbbell Front Rack Squat
2 Dumbbells
[RX+]