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Tuesday 12/01/2020 Warm-up 20 Run in place Plate Bear-hug Carry6 Plate Bear-hug Squats2 rounds 20 Run in place Farmers Carry6 Plate Ground-to-overheads2 rounds 20 Run

Sunday BURN BURN: Metcon (No Measure) 1 Round5:00 Stations 1:00 Rest b/t Stations STATION 1AMRAP5 Push-Ups10 Air Squats15 Sit-Ups STATION 2EMOM6 Burpees + 6 Ring

Saturday Partner Workout Metcon (Time) IN TEAMS OF 2… FOR TIME*120 Thrusters (135/95)|(95/65)120 Up-Downs *P1 works while P2 rests. Reps can be broken up and

Friday Workout NCFIT Baseline – Aerobic (Distance) ON A 12:00 RUNNING CLOCK…Run 1 Mile then in Remaining Time Max Meters on Rower **Last Seen 9/25/19

Thursday Workout Deadlift (3-3-3-3) FOR LOAD3-3-3-3Double-Overhand “Quiet” Deadlift Shoulder Press (5-5-5-5-5) FOR LOAD5-5-5-5Tempo Strict Press (1111) Finisher Metcon (Time) 3 ROUNDS FOR TIME25 Plate Ground

Wednesday Workout NCFIT Baseline – Strength (Weight) ON A 20:00 RUNNING CLOCK…Build to 5RM Back Squat NCFIT Baseline – Sprint (AMRAP – Reps) AMRAP x

Tuesday Strength Hang Power Clean (3×3) FOR LOAD3×3*Hang Power Clean *Goal is heavier than the final set of loading in the workout. (Score is Weight)

Monday SKILL SkillON A 7:00 RUNNING CLOCK…Pull-Up Progression* *Bar HoldFront / Back PositionsDynamic Kip SwingKip Swing + Knees-UpSingle Pull-up into… 5 SETS FOR QUALITY2 Kip

Saturday, January 25th, 2020 Metcon WOD: Metcon (AMRAP – Rounds and Reps) AMRAP 20:1 Round of “The Chief”200 Meter Run2 Rounds of “The Chief”200 Meter

Friday, January 24th, 2020 Metcon WOD: Metcon (Time) 3 Rounds:7 Power Snatches (75/55)7 Toes to Bar7 Box Jumps (24/20) 50/35 Calorie Assault Bike 3 Rounds:7