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“$20 gift card to Sharper Image”

Lift+Skill: Back squats x 5 (40-50-60-60-60%) Box jumps x 5 HSW / HSPU / HOLD : 25 / 5 / ALAP Wod: 4rft 400m run 10 burpee bj overs 10 thrusters (95/65-75/55 Ω-115/75) 3 min rest Core: 3r 10 GHD 10 Seated GM

“Tubberwear”

Lift: W2c4 BS 70/80/90% (+drop sets) 3—-3—-3+ Wod: 3 rounds (3min cap Ω-2min) 6-4-2 Thruster + MU/c2b/ pull-ups Rest 3 min 135/95-95/65-75/55 F* steady state cardio between rounds Core + Gym: 10 single leg RDL (es) 10 plank marches (es)

“Psychic time machines”

Wod: 30 min amrap 3 cleans 500m row 2min rest Each set build weight Row should be close to max (80-90%) @ 10 min mark switch to 2rm @ 20 min mark switch to 1rm

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