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EMOM 12:Heavy front Squat2 front squats @ 85% Start EMOM at 85%

Metcon8 RFT8 Devils Press 50/358 Front Rack Lunges 50/35 stimulus is 9-12 mintime cap 13 min

5 X with a 3 min clock – 20 Burpees – under 1:15 20 WB 20/14 – Under 1:00 min AMRAP of ring dips Shoot for at least 10 each…

3 RFT 15 Push jerk 135/9515 Box jump overs 30/24 10 min time Cap

30:00 minute AMRAP12/9 Calorie Assault Bike10 Strict Pull-Ups200ft Farmers Carry with KB 53/35lb10/8 Cal Row10 Ring Push-Ups

Clean and jerk warm up 5 pulls5 ext5 RDL to muscle clean 5 tall cleans 5 front squats 1.rdl muscle clean to press 5×3 @ moderate weight 2.Tall cleans4×3@ moderate…

For Time – with a Partner200m Run10 Bar Facing Burpees10 Thrusters 115/75lb400m Run14 Bar Facing Burpees 14 Thrusters 115/75lb600m Run18 Bar Facing Burpees 18 Thrusters 115/75lb800m Run22 Bar Facing Burpees22…

Snatch + OH squat2+15@65%4@70%3×3@ 75% Clean + Front Squat1+15@65%4@70%3×3@ 75% RDL4×5 @ 85% of FS Def. HSPU4×8 -HAP DB rows with cheat support4X 6 Sandbag carry100 ft X 4xgo heavier…

6 Sets of : A1. Every 3:00 min Bench press6 sets of 3 reps @ 80% A2. Strict Pulls 8 reps

For Time:30 Alt DB snatch 50/3510 Wall Walks30 Alt DB Snatch 50/3510 Wall Walks30 Alt DbB Snatch 50/35 15 min time cap this should be a sub 9 for advance…