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Strength WOD 8 Rounds 10 Db Farmers hold reverse lunges 3 Deadlifts 70-80% Then…. For Time: 30-20-10-20-30 Kettlebell Swing Incline DB Bench Press Sit Up. 20 Minutes

Long Conditioning…. 2 Rounds – 1:00 Max Shuttle Runs Goal:8 1:00 Rest – 2 Sets 2:00 AMRAP 15/12 Calorie Row – Max Shuttle Runs Goal:8 Rest 1:00 b/t sets – Rest 2:00 (Total of 3:00) – 2 Sets 2:00 AMRAP 15/12 Calorie Row – Max Shuttle Runs Goal:8 Rest 2:00 b/t sets – 1:00 Max…

8 Rounds For Quality & Time Week3/3 15 DB Push Press @ 2×35/2×25 3 Barbell Bench Press @ 65% *Every set of each movement need to be unbroken. Then… From 0:00 – 9:00 9:00 AMRAP 3-6-9-12… 2-4-6-8….. TTB Cal Row From 9:00 – 9:30 Rest From 9:30 – 11:00 AMRAP Pullups/ CTB / MU

No 6am class today. Regular class schedule all other classes. Back Squat (4 x 10) Every 2:00 x 4 (week 3 of 4) 10 Back squats Then…. 7:00 AMRAP 7 Power Cleans 95/65 7 Thrusters 7 Lateral Burpees over the Bar

Squat Clean 6 Sets 3 Clean Pulls, Touch & Go -rest :15- 2 Squat Cleans, Singles -rest 2:00- Then… 5 Rounds For Time: 200m Row 6 Power Cleans and Jerks 15 Min Cap

Power Snatch (1 x 1) 10:00 EMOM: Min 1-4 5 Snatch pulls Min 5-10 1 Power/Squat snatch (build) Then… Strength WOD 12 Rounds For Quality & Time 6 Farmer Hold Step Back Lunges @ 2×50/2×35 3 Deadlifts @ 65-70%

Get as far as possible in 35min… 30 Cal Bike 70 Double-Unders 25 Cal Bike 60 Air Squats 20 Cal Bike 50 Abmat Sit-Ups 15 Cal Bike 40 Plate ground to OH 45/35 10 Cal Bike 30 Plate Goblet Squats 5 Cal Bike 20 Toes-To-Bar 5 Cal Row 30 Plate Goblet Squats 10 Cal Row…

10 Rounds For Quality & Time 12 DB Push Press @ 2×35/2×25 3 Barbell Bench Press @ 60% *Every set of each movement need to be unbroken. Then…. Every 5:00 x 3 Sets 9 Burpees 3 Shuttle Runs -Down/Back 6 KB Cleans @ 53/35 3 Shuttle Runs 9 Burpees

Back Squat (5 x 10) Every 2:00 x 5 (week 2 of 4) 10 Back squats Then….. 2 Rounds For Time: 250/200m Row 12 Toe to Bar 18 Wallballs 32 Double unders 18 Wallballs 12 Toe to Bar 250/200m row rest 1:00 between rounds

For Time: Buy In 20 Barbell Lunges into… 2 Rounds: 21 Pull ups 15 thrusters 9 Cal bike into.. Cash out: 20 Barbell lunges