Friday 3/3 Open Workout 17.2 Complete as many rounds as possible in 12 minutes: 2 rounds of 50′ Weighted Walking Lunge 16 Toes-to-Bar 8 DB Power Cleans (50/35 hand) Then, 2 rounds of 50′ Weighted Walking Lunge 16 Bar Muscle Ups 8 Power Cleans Etc., alternating toes-to-bar and bar muscle ups every 2 rounds.
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1. 3×4:00 AMRAPs: 21 Cal Row 15 Burpees Over Erg Max Rep 10m Shuttle Run Rest 4:00 between sets. 2. Recovery Work. *Score is total number of 10m shuttle sprints completed.
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1. Pause Back Squat 4×3 70% (3s pause in bottom) 2. “Nasty Girls” 3 Rounds For Time of: 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans (135/95)
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1. Performance (Ninjas/Advanced): Strict Deficit Handstand Push Ups 5×3 Unbroken, rest as needed between sets. Increase each deficit. Record best. OR Fitness (Intermediate): Kipping Deficit Handstand Push Ups 5×3 Unbroken, rest as needed between sets. Increase each deficit. Record best. 2. 7 Minute AMRAP: 3-6-9-12… Handstand Push Up 35 Double Unders Between Sets
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