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Tuesday, July 10th

tm2

Tuesday Part A.) 3rds For quality 10 Single arm OH Squats(each arm) 20 Hollow Rocks 10 Ring Dips(adv tempo 3131) Part B.)10min AMRAP 3 Squat Cleans (205/145) 50 DU’s Part C.) 1 set Max HS Hold

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Saturday, June 7th

tm2

Part A.)EMOM 16min alt(8 sets) 1. 6-8 Strict T2B 2. 15 Russian KBs(70/53) Part B.)4rds For Time(25min CAP): Row 350m 4 Bar over Burpees 12 Deadlifts (155/105) 4 Bar over Burpees 9 Hang Power Cleans(155/105) 4 Bar over Burpees 6 Shoulder to Overhead(155/105) 4 Bar over Burpees

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Friday, July 6th

tm2

Friday Part A.)Accumulate For time(15min Cap) 3:00 Hs Hold 2:30 Plank 2:00 Arch Hold 1:30 Hollow Hold 1:00 Ring Support Part B.) 10rds 1min work/1min rest(20min) AMRAP of: 5 HS Push ups 10 ring push ups 20 Goblet Squats(70/53)

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Thursday, July 5th

tm2

Thursday Part A.) 3rds NFT 50ft Waiter Carry (70/50)(Right and Left) 12 Back Rack Reverse Lunges(135/95) 30 Russian Twist with medball(20/14) Part B.) “Nicole” 20 min AMRAP 400m Run Max Unbroken Pull ups

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Independence Day!!

tm2

“The Grand Finale” 45min cap In teams of 2 complete: 60 Deadlifts(225/155) 60 Burpee Box jump overs 50 Sit-ups 50 Push ups 40 Front Squats (135/95) 40 T2B 30 Clean and Jerks(135/95) 30 Handstand Push ups 20 Thrusters (135/95) 20 Strict Pull ups 10 OHS (135/95) 10 Muscle Ups

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Monday, July 2nd

tm2

Part A.) 12min EMOM(build) Power Clean+Push Jerk+Front Squat+Hang Squat Clean+Split Jerk Part B.) 12min AMRAP 15 Wallballs 10 T2B 15 SDLHP(95/65) Extra Credit: 400m Sandbag Carry(hug)

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Saturday, June 30th

tm2

Part A.) Partner Relay For time 3rds 15 AB Cal 250m Row 100m Farmers Carry 200m Run Part B.) With a Partner 2min AMRAP Front Squat(165/115) 1min rest 2min AMRAP Burpee Box Jump overs(24/20) 1min rest 2min AMRAP Rope Climbs 1min rest 2min AMRAP Stone to Shoulder(130/95)

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