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10-11-2021 Weightlifting Push press (Weight) 7x E2MOM Push Press 15@45%, 12@50%, 8@57%, 4×4@72% Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 17 20 Shoulder taps 12 Overhead squats 40/30 8 Front rack lunges 6 Deadlifts

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09-11-2021 Skill AMRAP 10 (Max reps) AMRAP 10 15 Strict Banded Pullups 15 V-ups 15 DB Triceps Extension (3-4 Rounds for Quality) Metcon Metcon (AMRAP – Rounds) Bergeron Beep Test EMOM for as long as possible 7 Thrusters 7 Pullups 7 Burpees 30/20 TC: 15 Scale to get at least 7 Rounds

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08-11-2021 Weightlifting Frontsquat (Weight) 7x E2MOM Frontsquats Min 1-8 8 @ 67% Min 10-14 3 @ 80% Metcon Metcon (AMRAP – Rounds) Death by Duo EMOM for as long as possible 3 KBS 24/16 3 T2B Add 1rep each Movement each Minute till failure Rest 1 min 3 Power Clean 40/25 3 Push up Add 1rep each Movement each Minute till failure TC: 20

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03-11-2021 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 37 400m Run 25 Box Jumps 25 Front Squats 25 Sit Ups 25 Push Ups Rx: Box: 60/50 cm Barbell: 40/30 kg

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02-11-2021 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 35 400m run/450m row/ski/1000m bike 15 T2B 10 DL 100/70 5 WallWalks