Wednesday
Part 1: Strength
Take 15:00 minutes to Establish
3RM Overhead Squat
Part 2: Nancy
5 Rounds for Time
400m Run
15 Overhead Squats (95/65)
Time Domain: 11:00-15:00 minutes
Time Cap: 17:00 minutes
L2: 75/55
L3: 4 Rounds, 45/35
Wednesday
Part 1: Strength
Take 15:00 minutes to Establish
3RM Overhead Squat
Part 2: Nancy
5 Rounds for Time
400m Run
15 Overhead Squats (95/65)
Time Domain: 11:00-15:00 minutes
Time Cap: 17:00 minutes
L2: 75/55
L3: 4 Rounds, 45/35
Friday Fortitude 30:00 minute EMOM Minute 1: 15/12 Calorie Row Minute 2: 15 Burpees Score = Rounds Best possible score = 30 Rounds If you
Thursday Part 1: Weightlifting Every 90 seconds, 6 Sets 1 Power Clean + 3 Strict Press @ 8 RPE + 10 sec Pause Overhead Part
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