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31-07-2020 Weekly Special: Deadlift Weightlifting Deadlift (Weight) EMOM 12 3/3 one legged DL @ 30% Metcon Metcon (Time) For Time 4 Rounds 20 DU/10x 1-1 SU-DU/40 SU 6 HSPU 6 C2B Pullups Directly into 4 Rounds of 20 DU/10x 1-1 SU-DU/40 SU 8 Push ups 8 T2B

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30-07-2020 Weekly Special: Deadlift Weightlifting Deadlift (EMOM 12) EMOM 12 Min 1-6 : 5 Deadlifts @ 60% Min 7-12 : 2 Deadlifts @ 80% Metcon Metcon (Time) For Time 21-15-9 Thrusters Sit ups Hang Power Clean 40/25 TC: 20

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29-07-2020 Metcon Metcon (Time) For Time 4 Rounds of 200 m run 6 T2B 8 Pullups 10 Burpee Broad jumps 12 Box jumps 14 Box pike push ups 20 DB Box step ups 1×22,5 200 m DB Farmers Walk 1x 22,5 Buy out: 100 DU/ 50x 1-1 SU-DU/200 SU 200 m run TC: 36

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27.07.2020 Weekly Special: Deadlift Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 17 30 Double Unders 8 Kettlebell Swings 1 Thrusters add 1 Thruster each round Rx: Kettlebell: 32 / 24 kg Barbell: 50 / 30 kg

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24-07-2020 Weekly Special: Pull up Gymnastics Pull up (Max reps) E2MOM X 5 15 Kipping or butterfly Metcon Metcon (Time) For Time 21-15-9 C&J 50/30 C2B pullups Directly into 15-9-6 SDHP 50/30 HSPU TC: 20

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23-07-2020 Weekly Special: Pull up Gymnastics Pull up (Max reps) EMOM 10 Min 1-5 : 2strict+ 4 Kipping Min 6-10 : max strict + 4 kipping Metcon Metcon (Time) For Time 21-18-15-12-9-6-3 Deadlift 50/30 Overhead squats Burpees over the bar TC: 20

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20-07-2020 Weekly Special : Pull ups Gymnastics Pull ups (EMOM 10) EMOM x 10 Min 1-5 : 6 Strict pullups Min 6-10 : 6 Kipping pullups Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18 AMRAP 18 10 Wallballs 9/6 10 WB Box step ups 20 DU/ 40 SU 15 WB 15 WB Box step ups 40 DU/80SU 20 WB 20 WB step ups 60 DU /120SU 25 WB 25 WB Step ups 80 DU /160SU Etc. Increase WB/step ups buy 5, increase DU by 20

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17-07-2020 Weekly Special : TGU Gymnastics Heavy TGU (Max reps) 7/7 Heavy TGU 32/24kg TC: 10 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 AMRAP 20 2 Rounds 50 DU / 100 SU 10 pogo burpees 16 StO 30/15 2 Rounds B50 DU / 100 SU 10 pogo burpees 12 StO 40/20 2 Rounds 50 DU / 100 SU 10 pogo burpees 8 StO 50/25 AMRAP in remaining Time 50 DU / 100 SU 10 pogo burpees 4 StO 60/30

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16-07-2020 Weekly Special :TGU Gymnastics TGU (Max reps) EMOM 10 Min 1-5 : 3/3 turkish sit ups+ hip thrust Min 6-10 : 1/1 TGU Metcon Metcon (Time) For Time For Time 200 m run 2 Rounds DB DT 15/10 400 m run 2 Rounds DB DT 200 m run 2 Rounds DB DT 400 m run B2 Rounds DB DT TC: 20

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13.07.2020 Weekly Special: Turkish Get Up Metcon Metcon (3 Rounds for reps) AMRAP 5 8 cal Bike 10 Air Squats rest: 3 minutes AMRAP 5 10 Kettlebell Swings 4 Goblet Squats rest: 3 minutes AMRAP 5 8 cal Row 5 Burpees over Rower Rx: 32 / 24 kg