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Front Squat x5
WOD 2 Rounds 7 HSPU 14 Russian Swings (32/24) 21 Burpees 28 Air Squats
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EMOM 8
3 Power Snatch @80-85% WOD 5 Rounds 7 Sumo DL High Pull (95/65) 35 Double Unders Strict Press 1RM
then. . . Push Press 3x3 @ 1RM Strict Press WOD OPEN 15.1A 9min AMRAP 15 T2B 10 Dead Lifts (115/75) 5 Snatch (115/75) Back Squat 5x3 @80%
WOD 3 Rounds 21 Alt DB Snatch (40/25) 15 Cal Row 9 Burpees Long range of motion deadlift
5 x 5 (70-75%) WOD 4 rounds 10 wallball (20/14) 20 trunk rotations 100m wallball run 1 RM Clean & Jerk
WOD ALT EMOM 9 12 KB Swings (24/16) 8/5 Strict Pull Ups 10 Goblet Step Ups (20"/16") Push Ups 4x8
A) Rx'd B) Deficit C) Weighted D) Weighted Deficit WOD 10min AMRAP 4 Power Snatch (115/75) 6 OH Squats 12 V-Ups 12 Box Jumps (24/20) 4x200m Sprints!!
WOD Tabata Plate Clean (55/35) DB Push Press (40/25) Atlas Stones 6x each shoulder
WOD Fran 21-15-9 Thruster (95/65) Pull Up Power Clean + Hang Squat Clean
WOD 3 rounds 45 Double Unders 20 DB OH Walking Lunges (40/25) *750m row buy out* |
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