“Put it in the Bin”

5 Rounds
5 Power Snatch 95/65 RTG: 10 Squat Snatch 115/75
200m Run
10 Toes 2 Bar
200m Run

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Elite: 5×5 Strict Press superset with 5-10 weighted strict PULL up
Advanced: 4×7 Strict Press superset with max Deadhang Pull-ups
Beginner: 3×10 strict press or dumbbell press superset with 5 Jumping Negative Pull-ups

“Courgette”

7 Minute Amrap
15 KBS
10 Box Jumps
rest 1 minute
7 Minute Amrap
20 Wall Balls RTG: 2-for-1
10 Burpee Broad Jumps

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“Aubergine”

20 minute AMRAP
10 Squat Cleans 135/95
20 Abmat Sit-ups RTG: Knees2Elbow
50 Double Unders

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Free Class at 9Am at all locations

“Schmalls”

Run 800 meters

Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups

Then,
Run 800 meters

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

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STRENGTH
Front Squats
Elite: 4×5 (2×80%, 2×85%1RM) superset immediately with 10 2xKB Front Rack Lunges 55/35

Advanced: 5×5 (HAM) superset immediately with 10 2xKB suitcase lunges (55/35)

Beginner: 5×10 (Technique) superset immediately with 10x KB Goblet Squats

“Shiner”

FITNESS
8 Rounds
24x BF Situps
12x DB Thrusters 35/20
6x Pullups

PERFORMANCE
5 Rounds
10x 2xKB Swing 55/35
6x 2xKB Push Press
4x Muscle-Ups

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“Test The Limits”

AMRAP 4Min
4x Power Snatches Rx: 95/65
4x Burpees
REST 1 MINUTE

AMRAP 3Min
3x Box Jumps 24/20
3x Air Squats
REST 1 MINUTE

AMRAP 2Min
2x Wall Balls 20/14
2x Pushups
REST 1 MINUTE

AMRAP 1Min
Double Unders

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