3 RFT 23/4/18

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3 rounds for time of:
30 Wall Balls
30 Sumo Deadlift High-pulls, 35/25 kg
30 Box Jumps, 24/20 in
30 Push Press, 35/25 kg
30 Row Calories
Rest 2 mins

Scaled
3 rounds for time of:
20 Wall Balls
20 Sumo Deadlift High-pulls, 35/25 kg
20 Box Jumps 20 Push Press, 35/25 kg
20 Row Calories Rest
2 mins

50+
25 min AMRAP
20 Wall Balls
20 KB Sumo Deadlift High-pulls
20 Step Ups
20 Push Press
20 Row/Ski/Bike Calories
Rest 30 secs

21-15-9 01/03/18

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Strength
Push Press 5-5-5-5

Conditioning
21-15-9 reps, for time of:
Row Calories
Handstand Push-up
Box Jump, 24/20 in

Accessory
Strict Pull-ups 3x Max Rep

#Monday 20/11/17

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Strength

Tempo Back Squat 3-3-3-3-3-3-3
Tempo @ 3 1X1

Conditioning
3 rounds, 1 min per station, of:
Assault Bike Calories
Wall Walk
Box Jump
Knees To Elbow
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

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