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30-08-2019 Weekly Special: Jump Rope Skills Gymnastics Jump Rope Skills (Max reps) Metcon Metcon (Time) 10 Rounds + AMRAP 10 10 Rounds Shuttle Sprint / 30 sec. on 30 sec. Off Rest 5 Min AMRAP 10 10 Burpee Pull ups 10 DB one arm Squat Snatch

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29-08-2019 Weekly Special: Jump Rope Skills Gymnastics Jump Rope Skills (Max reps) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 + EMOM 12 AMRAP 12 4 HSPU 8 Front Squats 60/40 Kg 12 C2B Pull ups Rest 3 Min EMOM 12 Odd: Farmers Carry 32/24 Kg Even: Sit ups

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28-08-2019 Weekly Special: Jump Rope Skills Gymnastics Jump Rope Skills (Max reps) Metcon Metcon (Time) "Cal Pyramid": For Time 4-8-12-16-20-16-12-8-4 Reps Clean and Jerk Burpees over the Bar T2B Cal. Row/Bike/Ski RX:60/40 Kg TC: 30 Min

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27-08-2019 Weekly Special: Jump Rope Skills Gymnastics Jump Rope (Max reps) Jump Rope Skills Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 200m Run 15 Body weight Deadlift

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26-08-2019 Weekly Special : Jump Rope Skills Gymnastics Jump Rope Skills (Max reps) Metcon Metcon (AMRAP – Reps) Team of 2 "Hang in There Partner" EMOM 20(with a Partner) 5 Thruster 5 Burpees While partner hangs from Pull-up Bar Rest 3 Min. AMRAP 7 200 Slamball Run with Partner (one Ball) 20 Slamballs 10 Cleans One work one Rest RX: 42.5/30Kg

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23-08-2019 Weekly Special : Snatch Technik / Skills Gymnastics Snatch (Weight) Metcon Metcon (Time) Team of 2 2000m Row 50 Boxjumps 50 T2B (One work one Rest) Every 2 Min. 5 Synchro Burpees TC: 20 Min

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22-08-201 Weekly Special : Snatch Technik / Skills Gymnastics Snatch (Weight) Metcon Metcon (AMRAP – Reps) "Linda Style" AMRAP 12 2-4-6-8……Reps Deadlift Push ups Clean RX: 60/40 Kg

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21-08-2019 Weekly Special : Snatch Technik / Skills Gymnastics Snatch (Weight) Metcon Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

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20-08-2019 Weekly Special : Snatch Technik / Skills Gymnastics Snatch (Weight) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 5 + AMRAP 5 AMRAP 5 6 C2B Pull ups 15 Sit ups 30 DU Directly into AMRAP 5 6 T2B 15 Push ups

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19-08-2019 Weekly Special : Snatch Technik / Skills Gymnastics Snatch (Weight) Metcon Metcon (Time) Run "Karen" Run 400m Run Karen (150 Wall Balls) 400m Run