Wednesday 1/16

Workout of the day 4 rounds 15 KBS 30 Push ups 60 Du 30 Sit-ups 15 Pullups Accessory:Midline 3 Rounds- 1 min overhead plate hold :30 seconds suitcase hold(L) :30 seconds suitcase hold(R)

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Tuesday 1/15

Strength Back squat 3×10 @ 70% of 1RM Workout of the day For time- Row 400m 20 Thrusters 4 Rope climbs Row 300m 15 Thrusters 3 Rope climbs Row 200m 10 Thrusters 2 Rope climbs Row 100m 5 Thrusters 1 Rope climbs Rx 95/65# Rx+ 105/75#

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Monday 1/14

Strength Bench Press Bench press 3×10 @75% of 1 rep max Workout of the day For time 21-15-9 Push press T2B *complete 2 wall walks after each round Rx 95/65# Rx+ 115/85#

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