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Apr 4-Apr 10


A. 2 Power Snatch+1 Squat (ALL TNG)@65% EMOM 8

B. Back Squatx4x4@70%

For time:

120 DU

25 OHS@95/65

15 Pull ups

25 Power Snatch@95/65

15 Pull ups

120 DU


A. 6-5-4


Hang Power Clean@115/75

Rest 2 min x4

*UB sets or reduce reps to stay UB

B. 2-2-2-2

Wall Walk


DB Thrusters

For time

C. 10 min EMOM

Min 1-10 GHD Sit ups

Min 2-25 FT DB Front Rack Lunge


A. 10 min EMOM

1 Push Press+1 Push Jerk+1 Split Jerk@60% of Jerk

24 min AMRAP

8 Devil Press

30/20 Cal Row

60 DU


A. 30 minutes

Min 1-30 sec Bike

Min 2-30 sec Row

Min 3-30 sec Ski

B1 Single Arm DB Floor Pressx6-8x4

B2. Single Arm DB Rowx6-8x4


A. 1 Squat Clean+2 Front Squats EMOM 10@65%

B. Front Squatx4x4@70%

100 Bar Facing Burpees

Every minute including 0, complete 2 Squat Cleans


With a partner

4 rounds

48 Cal Row

24 Bench

12 Strict Pull ups

48 Cal Bike

24 STO

12 HPC




Rest 1 min


Rest 4 min


Then 15 min AMRAP

150 M Ski

5 burpee box jump overs

10 Ring Rows

15 KBS

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