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08:00LupoScaled 1Scaled 2
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Cash-In: 1,943 meter Row
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100 Wall Ball Shots 9/6KG
4
90 Deadlifts 60/4590 Deadlifts 50/35KG90 Deadlifts 40/30KG
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80 Hand Release Push-Ups80 Hand Release Push Ups80 Push Ups on Knees
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70 Box Jumps 60/50cm70 Box Jumps70 Box Step Ups
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60 Toes-to-Bars60 Leg Raises60 Knee Raises
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50 Burpees50 Burpees50 Burpees
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40 Power Cleans 60/42,540 Power Cleans 50/35KG40 Power Cleans 40/30KG
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30 Push Presses 60/42,530 Push Press 50/35KG30 Push Press 40/30KG
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20 Weighted Lunges 9/6KG20 Weighted Lunges 20 Lunges
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10 Thrusters 60/42,510 Thrusters 50/35KG10 Thruster 40/30KG
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Cash-Out: 1,967 Row
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08:45Nate 20 MIN AMRAPScaled 1Scaled 2
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2 Muscle Ups6 Pull Ups / 6 Ring Dips6 Partner Pull Ups / 6 Partner Ring Dips
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4 Handstand Push Ups4 HSPU (1 Abmat)
4 HSPU 2 Abmat / 4 Seated Dumbell Press 2x35lbs/2x25lbs
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8 Kettlebell Swings 32/24KG8 Swings 28/20KG8 Swings 24/16KG
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20
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09:30CapootCapoot
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100 Push Ups100 Knee Push Ups
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Run 800 MeterRun 800 Meter
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75 Push Ups75 Knee Push Ups
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Run 1.200 MeterRun 1.200 Meter
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50 Push Ups50 Knee Push Ups
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Run 1.600 MeterRun 1.600 Meter
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25 Push Ups25 Knee Push Ups
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Run 2.000 MeterRun 2.000 Meter
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10:15Pheezy 3 Rounds of:Scaled 1Scaled 2
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5 Front Squats 75/52,5KG5 Front Squats 57,5/40KG5 Front Squats 45/32,5KG
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18 Pull Ups18 Pull Ups18 Partner Pull Ups
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5 Deadlifts 100/70KG5 Deadlifts 75 / 52,5KG5 Deadlifts 62,5/45KG
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18 Toes to bar18 Toes to bar18 Knee Raises
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5 Push Jerks / 75KG / 52,5KG5 Push Jerks 57,5/40KG5 Push Jerks 45/32,5KG
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18 Handrelease Push Ups18 Handrelease Push Ups18 Handrelease Push Ups
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11:00Adam Brown rx´dScaled 1Scaled 2
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2 Runden2 Runden2 Runden
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24 Deadlifts 135/95KG24 Deadlifts 100/70KG24 Deadlifts 80/ 57,5KG
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24 Box Jumps24 Box Jumps24 Box Jumps
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24 Wallball Shots 20/14lbs24 Wallball Shots 20/14lbs24 Wallball Shots 14 /8lbs
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24 Bench Press 90/62,5KG24 Bench Press 67,5/47,5KG24 Bench Press 55/ 37,5Kg
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24 Box Jumps24 Box Jumps24 Box Jumps
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24 Wallball Shots 20/14lbs24 Wallball Shots 20/14lbs24 Wallball Shots 14/8lbs
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24 Cleans 65/45KG24 Cleans 50/35KG24 Cleans 40/27,5KG
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11:45Wilmot rx´d 5 Roundsscaled
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50 Squats50 Squats50 Squats
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25 Rings Dips25 Dips Matardor25 Partner Matador Dips
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12:30Wilhelm Tell For Time
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3 Rounds of:
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50 Double-Unders50 Double Unders100 Single Unders
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20 Alternating Dumbbell Snatches (30/20 kg)20 Snatches 24/16KG20 Snatches 20 / 12KG
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60
Directly into, 10-8-6 reps of:10-8-6 reps10-8-6reps
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Thrusters (60/40 kg)Thruster 50/35Thruster 40/30
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Chest-to-Bar Pull-upsPull UpsRing Rows
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Then, perform:
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200 meter DB + Kettlebell Farmer's Walk , 30/20DB KB: 32/24 kg
Farmer Walk 24/16Farmer Walk 20/12KG
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Directly into, 20-15-10 reps of:
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Kettlebell Swings (32/24 kg)Swings 24/16Swings 20 / 12KG
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Deficit Handstand Push-UpsHandstand Push UpsAbmat HSPU oder Half Wall Walks
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Then, perform:
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200 meter Kettlebell Farmer's Walk (, 30/20DB KB: 32/24 kg)
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Directly into:
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10 Deadlifts (150/100 kg)10 Deadlifts 125/8010 Deadlifts 90 /60
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20 Burpees
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8 Deadlifts (150/100 kg)8 Deadlifts 125 /808 Deadlifts 90/60
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16 Burpees
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6 Deadlifts (150/100 kg)6 Deadlifts 125 / 806 Deadlifts 90 / 60
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12 Burpees
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Finally, 3 Rounds of:
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50 Double-Unders50 Double Unders100 Single Unders
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20 Alternating Dumbbell Snatches (30/20 kg)20 Snatches 24/16KG20 Snatches 20 / 12KG
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13:15Abbate rx´dScaled 1Scaled 2
87
1,6KM Run1,6KM Run1,6KM Run
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21 Clean and Jerk 70/50KG21 Clean and Jerk 55/37,5KG21 Clean and Jerk 42,5/30KG
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800 Meter Run800 Meter Run800 Meter Run
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21 Clean and Jerk 70/50KG21 Clean and Jerk 55/37,5KG21 Clean and Jerk 42,5/30KG
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1,6KM Run1,6KM Run1,6KM Run
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14:00Big Sexy (5 Rounds)06:30
Big Sexy (5 Rounds)
06:30
Big Sexy (5 Rounds)
06:30
Big Sexy (5 Rounds)
06:30
Big Sexy (5 Rounds)
95
6 Deadlifts 140/100KG6 Deadlifts 107,5/75KG6 Deadlifts 87,5/62,5KG
6 Deadlifts 140/100KG
6 Deadlifts 107,5/75KG
6 Deadlifts 87,5/62,5KG
6 Deadlifts 140/100KG
6 Deadlifts 107,5/75KG
6 Deadlifts 87,5/62,5KG
6 Deadlifts 140/100KG
6 Deadlifts 107,5/75KG
6 Deadlifts 87,5/62,5KG
6 Deadlifts 140/100KG
6 Deadlifts 107,5/75KG
6 Deadlifts 87,5/62,5KG
96
6 Burpees6 Burpees6 Burpees6 Burpees6 Burpees6 Burpees6 Burpees6 Burpees6 Burpees6 Burpees6 Burpees6 Burpees6 Burpees6 Burpees6 Burpees
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5 Cleans 100/70KG5 Cleans 75/55KG5 Cleans 62,5/45KG
5 Cleans 100/70KG
5 Cleans 75/55KG
5 Cleans 62,5/45KG
5 Cleans 100/70KG
5 Cleans 75/55KG
5 Cleans 62,5/45KG
5 Cleans 100/70KG
5 Cleans 75/55KG
5 Cleans 62,5/45KG
5 Cleans 100/70KG
5 Cleans 75/55KG
5 Cleans 62,5/45KG
98
5 Chest to bar Pull Ups5 Pull Ups5 Partner Pull Ups
5 Chest to bar Pull Ups
5 Pull Ups
5 Partner Pull Ups
5 Chest to bar Pull Ups
5 Pull Ups
5 Partner Pull Ups
5 Chest to bar Pull Ups
5 Pull Ups
5 Partner Pull Ups
5 Chest to bar Pull Ups
5 Pull Ups
5 Partner Pull Ups
99
4 Thruster 70/50KG4 Thruster 55/37,5KG4 Thruster 42,5/30KG
4 Thruster 70/50KG
4 Thruster 55/37,5KG
4 Thruster 42,5/30KG
4 Thruster 70/50KG
4 Thruster 55/37,5KG
4 Thruster 42,5/30KG
4 Thruster 70/50KG
4 Thruster 55/37,5KG
4 Thruster 42,5/30KG
4 Thruster 70/50KG
4 Thruster 55/37,5KG
4 Thruster 42,5/30KG
100
4 Muscle Ups12 Ring Dips / 12 Pull Ups12 Partner Dips / 12 Partner Pull Ups4 Muscle Ups
12 Ring Dips / 12 Pull Ups
12 Partner Dips / 12 Partner Pull Ups
4 Muscle Ups
12 Ring Dips / 12 Pull Ups
12 Partner Dips / 12 Partner Pull Ups
4 Muscle Ups
12 Ring Dips / 12 Pull Ups
12 Partner Dips / 12 Partner Pull Ups
4 Muscle Ups
12 Ring Dips / 12 Pull Ups
12 Partner Dips / 12 Partner Pull Ups