Anderson
Max rounds in 20 minutes
5x Burpees
10x Push-ups
15x Sit-ups
20x Squats

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Fran

21-15-9

Thrusters (95)

Pull ups

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4 Rounds

10 Deadlift (BW)

25 Box Jumps

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5 Rounds

KB Swings (1.5 pood/1 pood) 20-25-30-35-40

Burpee Tuck Jumps 30-25-20-15-10

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AMRAP in 20 min:

10 Dead Lifts (185/135)

10 Ring Dips

10 GHD

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Today is going to be a great day, I can feel it.  Make sure to hydrate even in the cooler weather we are having.  Someone said yesterday they did not think they could sweat last night because it was colder out.  By the time you are thirsty it is to late, sip water all day long and I will see you all tonight.

1 Round

400M run

20 Burpees-20 SDHP (1.5 pood/1 pood)-20 Squats

800M

15 Burpees-15SDHP-15 Squats

1200M run

10 Burpees-10 SDHP-15 Squats

1600M run

5 Burpees-5 SDHP-5 Squats

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AMRAP in 20 min

15 Double Under

10 KB-swings (2pood/1.5 pood)

5 Pull-ups

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6 Rounds

6 Dead Lifts (225/135)

6 Thrusters (95/65)

16 Box Jumps 24′

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3 Rounds

800 M sprint:  Rest time it took to sprint.

400 M sprint  Rest time it took to sprint.

200 M sprint  Rest time it took to sprint.

50 M sprint  Rest time it took to sprint.

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2 Rounds:

Use same bar load out for entire workout.

15 Front Squat (115/75)

20 Pull-ups

15 Push Press

30 Back Extensions

15 Back Squat

40 Push-ups

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