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BFL Triple Threat

AMRAP in 20 minutes

3 Clean & repsPress (44kg)

3 Squats (44kg)

4 Farmers Walk (44kg)

BFL BodyWeight

AMRAP in 20 minutes

10 Pushups

10 Curls (17kg)

10 Lunges

BFL BodyWeight 2

AMRAP in 20 minutes

8 Dips

2 Pull Ups

10 Lunges

BFL C&P EMOM

EMOM for 7 minutes

10 Clean & repsPress (28kg)

BFL BodyWeight 3

AMRAP in 20 minutes

10 Pushups

8 Inverted Rows

10 Lunges

Grace

For Time

30 Clean & Jerks (61kg)

EMOM Squats

EMOM for 10 minutes

15 BW Squats

OZ

For Time

100 Squat Clean Thrusters (40kg/ 20kg)

Advanced DB Squat for Reps

AMRAP in 1 set

100 Squats (100lb/ 45kg)

Beginners DB Squat for Reps

AMRAP in 1 set

50 Squats (50lb/ 25kg)

AMRAP Clean & Press

AMRAP in 1 set

Clean & repsPress (100lb/ 45kg)

EMOM Clean & Press

EMOM for 10 minutes

5 Clean & repsPress (100lb/ 45kg)

EMOM Squat

EMOM for 5 minutes

8 Squat (50lb/ 25kg)

EMOM Squat 2

EMOM for 10 minutes

5 Squat (100lb/ 45kg)

Farmers AMRAP

AMRAP in 1 set

Farmers Walk (135lb/ 60kg)

EMOM Farmers

EMOM for 5 minutes

5 Farmers Walk (135lb/ 60kg)

Push Ups AMRAP

AMRAP in 1 set

Push Ups

AMRAP Clean & Press 2

AMRAP in 1 set

Clean & repsPress (135lb/ 60kg)

AMRAP Push Ups Circuit

AMRAP 5 minutes

10 Decline Push Ups

AMRAP Inverted Rows

AMRAP in 1 set

Inverted Rows

AMRAP Inverted Rows Circuit

EMOM for 5 minutes

5 Inverted Rows

Total Reps Static Lunges

Total Reps in 5 minutes

Static Lunges

AMRAP Static Lunges

AMRAP in 1 set

Static Lunges

AMRAP Squats

AMRAP in 1 set

Squats (100lb/ 45kg)

BFL Triple Threat 10

AMRAP in 20 minutes

3 Clean & repsPress (44kg)

3 Squats (44kg)

4 Farmers Walk (44kg)

AMRAP Deadlift

AMRAP in 1 set

Deadlift (135lb/ 60kg)

AMRAP Deadlift in 5 minutes

AMRAP in 5 minutes

Deadlift (135lb/ 60kg)

AMRAP Bent Row

AMRAP in 1 set

Bent Row (135lb/ 60kg)

AMRAP Bent Row in 5 minutes

AMRAP in 5 minutes

Bent Row (135lb/ 60kg)

AMRAP Overhead Press

AMRAP in 1 set

Overhead repsPress (135lb/ 60kg)

AMRAP Overhead repsPress in 5 minutes

AMRAP in 5 minutes

Overhead repsPress (135lb/ 60kg)

AMRAP Curls

AMRAP in 1 set

Curls (35lb/ 17kg)

AMRAP Curls in 5 minutes

AMRAP in 5 minutes

Curls (35lb/ 17kg)

AMRAP Squats in 5 minutes

AMRAP in 5 minutes

Squats (100lb/ 45kg)

AMRAP Cleans

AMRAP in 1 set

Cleans (135lb/ 60kg)

AMRAP Cleans in 5 minutes

AMRAP in 5 minutes

Cleans (135lb/ 60kg)

AMRAP Shoulder Carry

AMRAP in 1 set

Shoulder Carry (135lb/ 60kg)

AMRAP Shoulder Carry in 5 minutes

AMRAP in 5 minutes

Shoulder Carry (135lb/ 60kg)

SrepsPrinting/ Running

AMRAP Dips

AMRAP in 1 set

Dips

AMRAP Dips in 5 minutes

AMRAP in 5 minutes

Dips

AMRAP Clean & repsPress in 5 minutes

AMRAP in 5 minutes

Clean & repsPress (100lb/ 45kg)

AMRAP Squats in 5 minutes 2

AMRAP in 5 minutes

Squats (50lb/ 25kg)

AMRAP Farmers in 5 minutes

AMRAP in 5 minutes

Farmers Walk (135lb/ 60kg)

AMRAP Push Ups in 5 minutes

AMRAP in 5 minutes

Push Ups

AMRAP Inverted Rows in 5 minutes

AMRAP in 5 minutes

Inverted Rows

AMRAP Bent Row 2

AMRAP in 1 set

Static Bent Row (100lb/ 45kg)

AMRAP Bent Row in 5 minutes 2

AMRAP in 5 minutes

Static Bent Row (100lb/ 45kg)

AMRAP Clean & Press 3

AMRAP in 1 set

Overhead repsPress (50lb/ 25kg)

AMRAP Clean & Press in 5 minutes 2

AMRAP in 5 minutes

Overhead repsPress (50lb/ 25kg)

AMRAP Right Arm Clean & Press

AMRAP in 1 set

Curls (65lb/ 30kg)

BTM Squat D1

Squats

5 squats (14kg)

5 squats (28kg)

5x5 squats (44kg)

BTM C&P D1

Clean & Press

5 Clean & Press (17kg)

5 Clean & Press (28kg)

5 Clean & Press (44kg)

AMRAP Clean & Press (17kg)

BTM SuperSet D1

Inverted rows & Dips for 10 sets

10 Inverted rows

10 Dips