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  Strength   Deadlift Every 3:00 x 6 Sets Set 1: 5 Reps @ 75% Set 2: 3 Reps @ 85% Set 3: 1 Reps @ 90% Set 4: 5 Reps @ 80% Set 5: 3 Reps @ 85% Set 6: 1 Rep @ 95%+ “The Cave and Beyond”   8:00 AMRAP 10 Power Cleans…

Open Gym

  “Kyle Wilson”   AMRAP in 24 minutes 4 Bench Presses (102/70) 12 Pull-Ups 16 calorie Assault Bike 5 Burpees   Active: 80% 1rm Lifestyle: 80% 1rm, jumping pull ups   This workout is dedicated to Firefighter Kyle Wilson who died in the line of duty while helping occupants flee a house fire on April…

  Squat Clean & Jerk Complex Every 3:00 x 5 Sets 1 Hang Squat Clean 1 Squat Clean 2 Jerks   Start @ 75% and Build to a Heavy for the Day This complex is meant to be done unbroken “Chrono Shift”   10:00 AMRAP 30 Wall Balls 9/6 10/10 Single Arm Dumbell Hang Clean…

  “Dune”   2 Sets: 3:00 Max Calorie Row – Rest :30 – 3:00 AMRAP of “Cindy” – Rest :30 – 3:00 Max Calorie Echo Bike – Rest :30 – 3:00 AMRAP of “Cindy”   Rest 3:00 b/t sets   Score = Sum Total of Rep (All 8 Sets Combined)   “Cindy” = 5 Pull-Ups…

  Strict Press Every 2:00 x 5 Sets Set 1: 5 Reps @ 75% Set 2: 5 Reps @ 75% Set 3: 3 Reps @ 80% Set 4: 3 Reps @ 85% Set 5: 1 Rep @ 90%+ “The Jedi Trials”   For Time Every 5:00 x 4 Sets 400m Run 21 Toes to Bar…

  Back Squat Every 3:00 x 6 Sets Set 1: 5 Reps @ 80% Set 2: 5 Reps @ 80% Set 3: 3 Reps @ 85% Set 4: 3 Reps @ 90% Set 5: 1 Rep @ 95% Set 6: 1 Rep @ 95% “District Throwdown”   For Time: 21-15-9 Deadlifts102/70 Box Jump Overs 24/20…

Open Gym

  “Never Go Back” For Time, with a Partner 400m Run 60 Handstand Push-Ups 60 Wall Balls 9/6 400m Run 80 Alternating Dumbbell Snatch 22.5/15 80 Wall Balls 400m Run 10 Wall Walks 100 Wall Balls   *Run Together, Split the other Workloads Active: 40 Handstand Push-Ups 40 Wall Balls 60 Alternating Dumbbell Snatch 15/12…

  Deadlift Every 3:00 x 6 Sets Set 1: 5 Reps @ 70% Set 2: 5 Reps @ 75% Set 3: 5 Reps @ 75% Set 4: 3 Reps @ 80% Set 5: 3 Reps @ 85% Set 6: 1 Rep @ 90%+ “The Sentinel” For Time 21-15-9 Calorie Row (Female: 15-12-9) Dual Dumbbell Power…