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November 2020

Monday

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Strength/Skill: 1 Front Squat @ 85% 15 Minute EMOM Post Load then; 5 Rounds of: 2:00 work / 1:00 Rest 20 Wall Balls 20/14 In Time Remaining: ME Calorie Row Score = Total Calories

Tuesday

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Strength/Skill: Bench Press You have 20 Minutes to: 5×5 * building Post heaviest successful load then; Part A: 10 Minute AMRAP of: 10 Power Cleans 135/95 40 Double-unders Part B: 50 Toes to Bar 2 Scores: Rounds + Reps/ time for Toes to Bar Do Part A, Then Part B, part B starts at 10:01 on the clock

Wednesday

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Strength/Skill: 1 Snatch @ 85% 15 Minute EMOM Post load then; 3 Rounds of: 4 Minute AMRAP of 5 Handstand Push-ups 10 Deadlifts 225/155 15 Box Jump Overs 24”/20” Rest 1 Minute between rounds * in order to RX you must improve your score on each round, pace accordingly.