32 ADVANTAGE RD, HIGHETT 3190  
March 2016
 
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7 Rounds – 1st Minute: 3 Back Squats – 2nd Minute: 6 Strict Chin Ups   Then   10 Minutes “Karen” – 150 Wall Balls, Then – Max Reps Bar Muscle Ups   Rest 5 Minutes   5 Minutes – 1km Row – Max Reps Chest To Bar Chin Ups

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3-3-3-3-3 Push Jerk   5 x 8 DB Bench Rows Per Arm Between Sets   Then   18 Minute Partner AMRAP – 100 Double Unders (Alternating 25′s) – 24 x 20m Shuttle Runs (Alternating 4′s) – 120sec Handstand Hold (Alternating 30secs)   **Alternate Work/Rest

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8 Rounds – 1st Minute: 5 Stiff Legged Dead Lifts – 2nd Minute: 10 Ring Dips   Then   For Time – 21 Dead Lifts @ 225/155lbs – 750m Row – 15 Dead Lifts @ 225/155lbs – 500m Row – 9 Dead Lifts @ 225/155lbs – 250m Row

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“Open Workout 16.5″   21-18-15-12-9-6-3 – Thrusters @ 95/65lbs – Bar Facing Burpees

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20 Minute Partner AMRAP – Hill Sprints   **Alternate Work/Rest

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3 x 3 Power Clean   Accrue 50 Ring Dips Between Sets   Then   For Time – 30 Box Jumps @ 24″/20″ – 30 Chin Ups – 30 KB Swings @ 24/16kg – 30 Walking Lunges @ 20/15kg Plate Overhead – 30 Push Ups – 30 x 10m Shuttle Runs – 30 Wall Balls – 30 Abmat Sit Ups – 30 Double Unders – 30 Dead Ball Cleans @ 65/45kg

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10 Minute AMRAP, In Teams Of 3 – 40sec Air Bike Sprint – 8 Burpees – Rest   **Each team member follows once the previous member starts the next movement.   Rest 6 Minutes   10 Minute AMRAP, In Teams Of 3 – 10 Wall Balls – 10 KB Swings @ 24/16kg – Rest   **Each team member follows once the previous member starts the next movement.

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1 Rep Max Dead Lift   5 x 15 Toes To Bar Between Sets   Then   For 15 Minutes, in teams of 3 or 4, accrue as much as possible of the following movements: – Row For Calories (1pt Each) – Sandbag Over 30″ Box @ 60/30kg (5pts Each) – 20m Dog Sled @ 90/55lbs (10pts Each)   **Score is total points accrued across all movements. If teams of 4, 1 team member rests.

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5 x 8 Strict Press   5 x 1 Minute Ski Erg And Shoulder Mobility Between Sets   Then   20 Minute Partner AMRAP – 400m Run   **Alternate Work/Rest

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7 Rounds – 1st Minute: 3 Front Squats – 2nd Minute: 6 Strict Chin Ups   Then   5 Rounds (16 Minute Time Cap) – 15 Thrusters @ 95/65lbs – 15 Box Jump Overs @ 24″/20″