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Do CFWU 2x with out the pull ups then the following. Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 reps Post loads and bodyweight to comme…

Three rounds for time of:Run 200m-100m-50m12-9-6 SDHPPullups. Post time and loads to comments so you want to run 200m then do 12 S…

21-15-9 reps of:45 pound DeadliftPress (choose your own weight for press) Post time to comments….

Your Choice Burpees x45 or Squat x100 post time to comments…

Three rounds for time of:Run 200 meters (0.13 on the treadmill)25 Squats Post time to comments….

Complete as many rounds as you can in 12 mins SDHP x10Press x10Squat x10 Post rounds completed to comments…

Complete as many rounds as you can in 12 mins 5 push ups10 sit-ups15 squats post rounds completed to comments…

Squat x100 post time to comments…

Complete the following for time 35 Push-ups35 Sit-ups35 Air Squats post time to comments…