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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Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 3 Rounds for time in weighted vest: -1 Mile Run -100x 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: 1 Mile 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: -4 Mile Run -4 Mile Row (6,400m) -4 Mile Ruck 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: -1,000m Ruck -30x Slam Ball -200m Farmer Carry -50x Alternating Box Step up. *Ruck is only to be worn during 1,000m Ruck. Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
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