AMRAP 5:00
10 Spiderman Lunges
6 Burpee Pull Ups
10 Jump Squats

7/22/2021 - Strength

Back Squat
3@80%
2@85%
1@90%
3@85%
2@90%
1@95%

Strict Press
3 @55%
3 @65%
3 @75%
AMRAP @85%*
*If you get 9 reps or less, rest 3:00 and repeat
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7/22/2021 - XTRA CARDIO

50/40 Calorie Ski
Rest 2:00
100/80 Calorie Ski
Rest 2:00
50/40 Calorie Ski
Rest 2:00
100/80 Calorie Ski
Rest 2:00
50/40 Calorie Ski
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7/22/2021 - EXTRA ACCESSORY

EMOM 10
1- 12 Cossack Squats
2- 20 Hip Extensions
*alternate movements every minute
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7/22/2021 - WOD

Every 3 Minutes for 9 Minutes, wearing a 20/14lb vest

30 Air Squats
Run 200m
Max Rep Rope Climbs

No rest between rounds
Score is total rope climbs
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