Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 60:00 AMRAP: 1,000m Ruck (45/25) 50x Box Step up 20x Burpee Pull up 10x Man Maker (45/30) *Ruck pack is only to be worn during ruck portion. Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
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Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: For time: 100x Pull up 1 Mile run 200x Push up 1 Mile Run 200x Sit up 1 Mile Run 300x Air Squat 1 Mile Run Durability: 20 minutes Kokoro yoga. Hydrate and fuel within 30 minutes. Journal post training session SOP.
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Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: For time: 400m Burpee Broad Jump Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
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Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: For time: 6 Mile run *Every 5:00 Complete 20x Push up. Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
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Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 60:00 AMRAP: 1 Mile Run 30x Sandbag Complex: Squat Clean + Thruster + Back Squat + Back Rack Thruster = 1 Rep 200m Farmer Carry (55/35) Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
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Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 45:00 AMRAP: 200m Farmer Carry (55/35) 10x Man Maker (35/20) 20x Burpee Box Jump 30x Hand Release Push up 40x Cal. Row Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
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Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 10-1 Man Makers (35/20) 1-10: Curtis P (95/65) *200m Run between sets. (10/1/200m, 9/2/200m, 8/3/200m….) Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
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Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: Double Glen 60x Clean and Jerk (135/95) 2 Mile run 20x Rope Climb 2 Mile run 200x Burpee Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
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Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 5 Rounds for time: 1,000m Row 20x Burpee Box Jump 400m Farmer Carry (55/35) 30x Wall Ball Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
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Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: Double Murph: 2 Mile Run 200x Pull up 400x Push up 600x Air Squat 2 Mile Run Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
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