Workout

“Badger”

3 rounds for time of:
30 squat cleans (95/65 lbs.)
30 pull-ups
800m run

Rest day or make-up day

__________

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Workout

As many reps as possible in 10 mins. of:
30 double-unders
Deadlifts (225/155 lbs.)

Start with 1 deadlift and add 1 rep each round. Get as far as you can in the sequence.

Workout

4 rounds for time of:
500m row
15 dumbbell push jerks (50/35 lbs.)

Workout

For load:
21 rep back squat

Then,

For time:
200m plate pinch farmer carry (2 x 35/25 lbs.)
30 burpees to a 6 in. target
200m plate pinch farmer carry (2 x 35/25 lbs.)
20 burpees to a 6 in. target
200m plate pinch farmer carry (2 x 35/25 lbs.)
10 burpees to a 6 in. target

Rest day or make-up day

__________

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Workout

As many rounds as possible in 20 mins. of:
50 ft. bear crawl
15 ball slams (30/20 lbs.)
15/12 bike cals
10 knees-to-elbows

Workout

"Kelly"

5 rounds for time of:
400m run
30 box jumps (24/20 in.)
30 wall balls (20/14 lbs.)

Workout

For load:

Shoulder press
2-2-2-2-2
Push press
5-5-5-5-5

After each working set of shoulder pressed do 15 hip extensions.
After each working set of push press do 15 GHD sit-ups.

Rest day or make-up day

__________

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