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3 RFT 600m Run 6 Ring Muscle-ups 6 Squat clean 155/105 Intermediate: 400m Run 6 Burpee Pull-ups (bar 6″ above fingertips) 6 Squat Clean 115/75 Beginner: 400m Run 12 Ring Rows 6 Hanging squat clean 65/45Read More

10 Min AMREP 3 Box Jumps 24″/20 3 Deadlift 225/155 6 Box Jumps 6 Deadlift 225/155 9 box Jumps 9 Deadlift….. Continue adding 3 until 10 min is up For B and C versions use same rep scheme but reduce weight of DL and height of Box JumpsRead More

Grace-abel 30 Clean & Jerks 135/95 Rest 3 minutes 30 Snatches 135/95 B: 30 Clean & jerk 95/65 Rest 3 minutes 30 Snatches 95/65 C. 30 Hang clean & Jerk 65/45 rest 3 minutes 30 Hang snatches 65/45Read More

Deadlift 1-1-1-1-1Read More

Hero “Riley” 1.5 mile Run 150 Burpees 1.5 Mile Intermediate: 1 mile run 100 burpees 1 Mile run Beginner: 800m Run 80 Burpees 800m Run * For added pleasure add 20# weight vestRead More