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Front Squat
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5 x 5
Climbing
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EMOM-12
15/10 Cal Row
10-12 Burpees
5 Front Squats @ 80% last set of 5

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L2   10/7,  8 Burpees,  70%

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Hotshots 19
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6 Rounds
30 Airsquats
19 Power Cleans 135/95
7 Strict Pull ups
400m

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L2   95/65,  Banded Pull ups
L3   75/35,  Inverted Rows from rack (no ring rows),  4 Rounds

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On June 30, 2013, 19 members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona. 

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Saturday Morning Beatdown

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Small
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3 Rounds
Row 1k
50 Burpees
50 Box Jumps 24/20
800m

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L2   2 Rounds Rx
L3   2 Rounds,  500m Row/400m Run,  Step ups

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U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

 

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Load
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EMOM- 16
15/10 Cal Row
5 Deadlifts
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Climbing in Wt

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Cash Out
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EMOM- 12
:45 AB (Legs only)   (1st min)
:30 Rt Single Leg Glute Bridge   (2nd min)
:30 Lt Single Leg Glute Bridge    (3rd min)

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Hang Clean + Split Jerk
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Work up to a heavy single
15 Wt Sit ups into 12 Russian Twist after ea working set

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Crisp & Clean
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AMRAP-10
5 Wall Balls 20/14
5 Hang Pw Cleans 115/75
ascending by 5s

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L2   Scale Hang Pw Clean & Wall Balls accordingly

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Push Press
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5 x 3
Climbing
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Perform 5 high box jumps after ea working set 30+/24+
Use plates if comfortable
Use 20” box to step down
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TaDa
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AMRAP-12
3-6-9-12-15…
AB
KBS 53/35

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L2   Scale KB accordingly

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Finishing Kick
courtesy of aerobic capacity
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Row
8 minutes, no rest into 30 sec sprint
Rest 4 min
6 minutes, no rest into 30 sec sprint
Rest 3 min
4 minutes, no rest into 30 sec sprint
Rest 2 min
2 minutes, no rest into 30 sec sprint
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Alternate pace during 8,6,4 and 2 min intervals between 80sec easy & 40sec hard
Core of the workout is the 30 sec finishing kick to end each round

 

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L2   Rest as needed during 8,6 and 4 minute intervals. No resting during 2 min or 30 sec sprints

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Alexander
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5 Rounds
31 Back Squats  135/95
12 Power Cleans  185/135

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L2    95/65,  145/105
L3    75/35,  115/75

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Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, was killed in action on May 31, 2012 in Kandahar Province, Afghanistan, when enemy forces attacked his vehicle with an improvised explosive device. He is survived by his wife, Kimberly, and two sons, Alexander Blaine and Danny.

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Starts All Over Again
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AMRAP-20
250m Row
20 Alt DB Sntach 50/35
15 Box Jumps 24/20
10 DB Lunges (10/10)

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L2   Scale DB, Step ups

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Saturday Morning Beatdown

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Leftover Fitness
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1 Mile
—————
3 Rounds
15/15 DB STO  50/35
20 Burpees
15/10 AB
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1 Mile

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L2   Scale DB,  Modified Burpees
L3   800m,  2 Rounds of Triplet,  800m

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