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  Warm-up Strength Strict  Press (5,3,1 )  last set of one should be heavy and attempt to get as many reps as possible.) Workout: 100x Back Squat Player chooses weight Weight should be a challenge to complete 100 straight reps Each time bar is racked player immediately owes 20x B

  Strength Back Squat 5,3,1 (last set of one should be heavy and attempt to get as many reps as possible.) 5×3 Pull-ups  (First set of Pull-ups will be negatives.) Work 1-10 Weighted Step-up @ 2x 18#-35# KB + 10-1x Knees to Elbows. Rest as needed 100 Dips for time..  Rest in

                    Strength      Strict Press 5×5 (No dip to initiate movement) Followed by 10x Box Jumps Met-Con  For Time:! Run 200-200-200-200! Wall-Ball 40-30-20-10! (M=20/W=14)  

                  Strength  5×3 Deadlift ( heavy approximately 80 – 85%) WOD “The Chief” 5 Rounds of: AMRAP in 3 minutes 3 Power Cleans 135/95 ( Advanced ) ( Beginner Heavy Kb swing) 6 Pushups 9 Air Squats 1 minute rest

                      Strength Back Squat 5×3 ( heavy ) focus on maintaining a tight trunk throughout the entire movement. Followed immediately into Supine Ring-rows ) stop 1-2 reps before failure. Rest 2-3 Mins WOD 30 Ball S

A] 3-3-2-2-2-2Reps; Front Squat B] AMRAP in 15 minutes of: 15 Deadlifts 155/95kg 15 Push-ups 30 Double Unders