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A. Pistols • 2-4-6-8 every :30 rest 1 min x2 rounds B. Back Squat 5 Reps 2 Reps 5 Reps 2 Reps 5 Reps 2 Reps MetCon 5 rounds 12 Push Press 20 double unders 16 min cap

A. Bench Press Prep B. Bench Press “100” C. MetCon 3 rounds 20 DB Snatch 35/20 15 Handstand Push-ups 10 DB OH Squats 35/20

A. Row + Back Squat B. MetCon 8 min AMRAP 7 dips 14 power snatch 95/65 *scale to c&j

A. 7 min Emom 1-5 strict pull-ups followed by max effort double unders B. Deadlift 5×10@65% every two minutes C. MetCon Mystery Chipper! 🤪

A. 5 min EMOM :30 second handstand hold 10 pistols / Split Lunges B. Push Press 1×10@60% 1×8@65% 1×6@70% 5×5@75% 16 min cap C. MetCon 10 rounds 5 TTB 5 Thrusters 95/65 😊

A. Every minute in the minute for 7 min • 4 dips • 5 strict pullups • 6 pistols B. Back Squat conditioning 10-9-8-7-6-5…1 @ 185/125 For time – 15 min cap C. MetCon 7 min AMRAP 15 sit-ups 15 push-ups (hand release) 15 wallballs 20/14

A. 1-5 strict pull-ups for 5 min every :30 B. Power Cleans + Jerk 5 rep emom for 10 min C. MetCon For time 800 m run 50 air squats 75 kB swings 53/35 100 m walking lunges 53/35 18 min cap

A. Pistols • 2 pistols every 10 seconds for 2 min rest one min and repeat. B. Deadlift 10 rounds of 3 reps every :90 – build weight throughout sets C. MetCon 4 rounds 7 squat cleans 7 Shoulder to Overhead 7 burpee pull-ups Weight = 155/105

Just a reminder to all who might have not paid attention but there will be no class tomorrow but expect a bruiser come Wednesday! Love you all! 🤪 Hope you all had an amazing Christmas! Also, just wanted to thank all of you for making CF Upheaval what it is! You guys are the bestContinue reading “Merry Christmas!”