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Prevent: In honor of our brothers and sisters who have taken their lives. Intervals 6 x 800m Run Goal for each: 3:15 Prevent (6 Rounds) 12 Back Squats (185/135) 15 Weighted Push Ups (35/10) 18 Dumbbell Lunges (45/25) Superset (4 Rounds) 10 Close grip bench press 20 Sit-ups 30 Supine bicycles  

This high work capacity workout will test both your endurance and make you reach down and ask if your nuts are still there. Sack up and see if you can get under 30 minutes for the Metcon. Work Capacity (5 Rounds) 1000m Row 20 Push-ups 15 GHD Sit-ups METCON (8 Rounds) 8 Hang-cleans (135/95) 8 Long Jump Burpees 16 DB Lunges (45/30) Auxiliary (5 Rounds) 10 HSPU 10 Dips 10 Chin-ups

It's Saturday which means i's time to Move Heavy Shit!!! Alternate on the minute for 10 minutes: Odd: Max distance sled push (5 plates) Even: DB farmers carries (100) Superset 1: 4 Rounds (55/35) Blitzkrieg DB bench complex 12 x Incline 10 x Half-incline 8 x Flat Superset 2: 4 Rounds 12 Dips 12 DB shoulder flies 12 Cable tricep pushdowns (dropset) 12 Plate raises Finisher 100 Wall-balls (30/20) 100 KB swings (70/45) 100 Push-ups

Olympic Progression: On the 3:00 5 Rounds (195/115) 3 Squat Cleans  4 Split Jerks Metcon: 50m BB Farmers Carry* 27 Cal Row 27 Cal Assault Bike 27 Wall-Balls (30/20) 50m BB Farmers Carry* 21 Cal Row 21 Cal Assault Bike 21 Wall-Balls (30/20) 50m BB Farmers Carry* 15 Cal Row 15 Cal Assault Bike 15 Wall-Balls (30/20)

 Wake up this Sunday morning and murder some weights with this deadlift strength progression that has you pulling twice your body weight for 30 reps. Sprints: 6 x 50m (30 sec rest) 4 x 100m (45 sec rest) 2 x 200m (60 sec rest) Strength Progression: 6 x 5 Deadlifts @ 2 x body weight 30 foot hand-stand walk Metcon: 5 Rounds 12 Deficit RDLs 12 Pull-ups 12 Burpees Auxiliary Burnout: 4 Rounds 10 Seated curls (Dropset) 10 Tricep kickbacks (Dropset) 10 Dips (Tabata 15 seconds) Core: 100 GHD sit-ups