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Strength/Skill: Jerks Then, for as many rounds as possible in 15 minutes: 5 Jerks at 80% one rep max Run 400m or row 500m 10 Toes to bar

Strength/Skill: Front squats 5×5 Then, as many rounds as possible for time: 10 pull-ups 20 push-ups 30 sit-ups 40 squats

Parter up. Partner A does 8 medicine ball cleans while Partner B does burpees. Then partners switch roles for 5 minutes. The team should keep a running count of how many burpees were performed [...]

Skill/Strength: Cleans 5×5 or Clean progression Then, as many rounds as possible in 15 minutes of: 5 Hang power clean (135/95lb) 10 Box jumps onto 24″ box Row 250m If you need to wait [...]

“Hammer Don’t Hurt ‘Em” For time: 10/10 Sledgehammer swings (16lb) 200m Run with sledgehammer 40m Lunges with sledgehammer overhead 15/15 Sledgehammer swings 400m Run with [...]

Skill/Strength: Low back squats – 5×5 Then, for time, 5 rounds of: 10/10 Step ups onto 20″ box with plate overhead (45/35lb) 10/10 Squats with kettlebell overhead (24/16k) 10 [...]