FSQ – Find a heavy single with the following pause: 7sec in bottom position, 15ec at the top Then take 83% of that for 3×3 with the same pause. Then, For time: 21, 15, 9 S2O (115/75) *50 Double Unders after each round “Remember the difference between a boss and a leader; a boss says …
Push-up Holds – 15rds 7sec ON/7sec OFF Hollow Holds – 15rds 7sec ON/7sec OFF Then, AMRAP 6 Alternate with a partner, one of the following: 3 Muscle-ups 6 C2B 9 Pull-ups Rest 2mins AMRAP 8 Alternate with a partner, 100ft Farmer Carry (Men 70lbs+/Women 45lbs+) “If I create from the heart, nearly everything works; if …
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