M

Monday

Back Squats
5x 3

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8 Min AMRAP
12 Alt KB Swings (Eye Level)
12 KB Step Ups
**Rest 2 Min**
8 Min AMRAP
12 KB Lunges
12 KB Snatches (6 Per Arm)

T

Tuesday

24 Min EMOM
Min 1 - 3 Clean & Jerks (135/95)
Min 2 - 25 DUs
Min 3 - 15 Sit Ups

W

Wednesday

Over Head Squats
3x 2
3x 1

15 Min AMRAP
200 M Run
10 WallBalls
6 DB Renagade Rows

T

Thursday

Skill: Bar Muscle Up

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 '19.4 Open WOD'
For Time
3 RNDs of
10 Snatches (95/65)
12 Bar facing Burpees
**Rest 3 Min**
3 RNDs of
10 Bar Muscle Ups
12 Bar facing Burpees

**12 Min Time Cap**

F

Friday

Skill: HSPU
10 Min of HSPU Drills

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16 Min AMRAP
6 HSPUs
9 Box Jump Overs
12 Hang Power Cleans (95/65) 

S

Saturday

3 RNDs
400 M Run
25 KB Swings
25 KB OHL
25 Sit Ups
25 Push Ups

S

Sunday

 '17.5 Open WOD'
10 RNDs For Time
9 Thrusters (95/65)
35 DUs