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Fri. July 24, 2026

Sumo Deadlift (24) 1 set of 5 reps at 45-50% 1 sets of 3 reps at 65-60% 1 sets of 3 reps at 70-75% 1 sets of 3 reps at 75-80% 2 sets of 3 reps at 80-85% or same weight as 7/9 6min AMRAP 8 Thrusters (1

 
 
 
Thur. July 23, 2026

Bench Press 4 sets of 8 reps Adding 3rds For Time: 12/9 Bar Muscle Ups (Chest to Bar Pull-Ups/ Pull-Ups/Ring Rows) 300m Row 1min Rest

 
 
 
Wed. July 22, 2026

18min AMRAP 400m Run (500m Row) 20 Russian KB Swings (70/53) 15 Burpees Over Bar 15cal Bike 10-15min Mobility

 
 
 

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