1. Strength Endurance

8 Hour AMRAP
Move other people’s crap around.

Haha, but seriously, you did so much for us, I cannot thank you enough!!!

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1. Dynamic Effort

8 x 1-Minute Rounds
3 Narrow-grip* Bench Press (70% = 100)

*Grip 1-inch Narrower on Each Side than Usual.
**Dynamic Effort = Control the way down, and drive up as hard and fast as possible.

2. Oly

8 x 2-Minute Rounds
3 Snatch Balances (Work Up as Heavy as Technique Allows)

3. MetCon

10-Minute AMRAP FIT
0.3 Miles on Assault Bike
10 Push Presses (55%=70)
5 Barbell Roll-outs

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1. Oly

1.1

15-Minutes to Find
Snatch (1 Rep Max for the Day)

1.2

10 x 30-Second Rounds
1 Snatch Pulls (105%=125)

2. MetCon

8 Rounds FIT
8 Kettlebell Swings (Heavy=45)
8 Burpees
4 KB Left-arm Farmer Carry Box Step-overs (16")
4 KB Left-arm Farmer Carry Box Step-overs

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1. Strength

Back Squat
1 Set of 5 (40% = 90)
1 Set of 5 (55% = 120)
1 Set of 5 (65% = 145)
1 Set of 4 (70% = 155)
1 Set of 3 (75% = 165)
1 Set of 2 (80% = 175)
1 Set of 1 (85% = 185)
1 Set of 1 (90% = 195)
1 Set of 1 (95% = 210)
1 Set of 1 (100% = 220)

2. MetCon

1-2-3-…-10 Reps FIT
Front Squats (115/80/40%)
Lateral Burpees

10-Minute Time Cap

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1. Strength

Bench Press
1 Set of 5 (40% = 55)
1 Set of 5 (55% = 80)
1 Set of 5 (65% = 95)
1 Set of 4 (70% = 100)
1 Set of 3 (75% = 105)
1 Set of 2 (80% = 115)
1 Set of 1 (85% = 120)
1 Set of 1 (90% = 130)
1 Set of 1 (95% = 135)
1 Set of 1 (100% = 145)

2. Accessory

3 Hard* Super Sets
a. Double Dumbbell Incline Chest Flys
b. Double Dumbbell Bent-over Rows
c. Ring Supported Leg Raises

*Today's "Hard Sets" should be 2-3 Rep Shy of Failure

3 Hard* Super Sets
a. Double Dumbbell Bench Presses
b. Double Dumbbell Bicep Curls
c. Dumbbell Russian Twists

*Today's "Hard Sets" should be 2-3 Rep Shy of Failure

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