Strength:
1a) Push Press- (5x to find 1rm) 1b) Chin-ups (5x to find 3RM) 2a) Dips 5x8 2b) DB Row 5x8
Conditioning:
10 minute AMRAP -20 ft Handstand Walk/ 60 ft Bear Crawl -5 Pull-ups -10 Push-ups -15 Alt Pistols
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See All12/10 of GAINZMASS: 1min max burpees to plate Strength: Front Squat 4x8 @70% Conditioning: 6 Rounds 10 Deadlifts (225/155)(205/135) 6...
110
12/9: Max Bar hang 12/10: 1 min max burpees to plate 12/11: 1 Min max KBS (55/35) 12/12: Max wall sit 12/13: 1 min Max Goblet Squat Hold...
160
Strength: Shoulder Press 4x8 @75-80% Conditioning: 10 Min EMOM 4 Push Up + Pull Across (40/25)(35/25) 4 Barbell Power Clean & Jerk...
520
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