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Strength: Strength: Bench Press 1 Rep Max TEST 5x50%, 5x65%, 3x75% 2 x 80%, 1 x 85%, 1 x 90%, 1 x 95% (3) 1 Rep Max Attempts ...

6 Rounds: Ladder Drills 2 x Small Hurdles 2 x Farmers Carry black mats down & back (increase weight) WOD: Tabata 8 Rounds ...

Strength Core & Conditioning: Complete the first exercise then move to the next. Complete all 8 exercises then repeat! ...

Strength: Front Squat 90% 5x50%, 5x65%, 3x75%, 1x85%, (4x3x90%) Strength Accessory: Pistols x 30 total or practice muscle ups for...

Superset the Deadlift & Box Step Ups together. Rest 1-2 min. between sets Deadlift                  10 x 50%, 8 x 60%, 6 x 70%,...

Strength Accessory: Weighted Pull Ups 10, 8, 6, 4, 4, 2, 2, 1, 1 Muscle Up Practice WOD: for time 500m Row 50 weighte...