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Skill: Burpee Efficiency

Open 14.5

For Time:


Thrusters (65/95lb)

Bar Facing Burpees


30 Minute EMOM

1st Minute: Elite 40 DU, Rx 40 DU, Scale 40 Singles

2nd Minute: Elite 10 Alt. Pistols, Rx 10 Pistols (12″ box), Scale 10 Pistols (box)

3rd Minute: Elite 5 Strict HSPU, Rx 5 HSPU, Scale 10 HRPU


Upper Body Strength Day

5 Rounds For Time:

3 Snatches (75,95lb)

6 OH Squats (75,95lb)

9 Wall Balls (14,20lb)


20 Min AMRAP:

250 meter row

10 Kb Swings (35,53lb)

10 Burpees

10 Butterfly Sit- Ups


Lower Body Strength Day

3 Rounds For Time:

10 Deadlift (185,125lb)

10 HR Push Ups

10 Box Jumps (20″,24″)


MainSite Monday

5 Rounds For Time:

15 C2B Pull Ups

400m Run



















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