32 ADVANTAGE RD, HIGHETT 3190  
2017
 
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5 Rounds (Not Timed) – 3 Wall Climbs – 7 Bent Over Barbell Rows – 11 Cals Air Bike – 40m Dog Sled (Increasing Weight)   Then   14 Minute AMRAP – 8 Dead Ball Cleans (Over Alternate Shoulders) – 16 Cal Row – 64 Double Unders   **Perform 5 Burpees every 2 minutes. That is, at 0,2,4,6,8,10 and 12 minutes.

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3-3-3-3-3 Front Squat   4 x 10m Banded Walks Between Sets   Then   For Time – 10 Bar Facing Burpees – 20 Box Jumps @ 30″/24″ – 30 Russian KB Swings @ 24/16kg – 40 Wall Balls – 50 Hang Power Cleans @ 135/95lbs – 40 Wall Balls – 30 Russian KB Swings @ 24/16kg – 20 Box Jumps @ 30″/24″ – 10 Bar Facing Burpees

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5 x 5 Strict Press   5 x 1 Minute Planks Between Sets   Then   6 Rounds (20 Minute Time Cap) – 20 Push Presses @ 95/65lbs – 10 Chin Ups – 10 Pistols (5/leg alternating)

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3 Rounds – 25 KB Swings @ 24/16kg – 25 Burpees – 25 KB Swings @ 24/16kg – Hill Run   **During 3rd round hill run, also complete 150m Swim/Wade and 150m Sand Run.

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Choose Between   “Diane”   21-15-9 – Dead Lifts @ 225/155lbs – Handstand Push Ups   Or   9-6-3 Dead Lift   Strict Handstand Push Up Practice And Shoulder Mobility Between Sets   Then   10 Minute AMRAP – 15 Power Snatches @ 75/55lbs – 25 Air Squats

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Rest Day

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Muscle Ups On Cadence – 2 Reps Every 20sec For As Long As Possible, Then – 1 Rep Every 20sec For As Long As Possible, Then – 1 Rep Every 40sec For As Long As Possible (Max 10 Minutes)   Then   20 Minutes To Find 3 Rep Max Thruster   3 x 90sec Planks Between Sets   Then   10 Minute AMRAP – 7,14,21,28…etc Thrusters @ 75/55lbs – 250m Run

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3 Rep Max Power Clean (Touch And Go)   5 x 15 Push Ups Between Sets   Then   2 Rounds – 15 Power Cleans @ 135/95lbs – 60 Double Unders   Rest 2 Minutes   3 Rounds – 10 Power Cleans @ 135/95lbs – 40 Double Unders   Rest 2 Minutes   6 Rounds – 5 Power Cleans @ 135/95lbs – 20 Double Unders

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“CF45″   5 x 1 Minute Max Distance Row   Then   5 x 1 Minute Air Bike (Lowest RPM)   Then   5 x 1 Minute Max Reps Burpees   **Rest 2 Minutes Between Each Effort

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7 Rounds – 1st Minute: 4 Back Squats – 2nd Minute: 6 Strict Chin Ups   Then   20 Minute AMRAP – 15 Wall Balls – 15 KB Swings @ 24/16kg – 15 Box Jumps @ 24″/20″   **Rest 30 Seconds After Each Round