Warmup: 10 minutes of:

20 banded pull aparts

20 ab mat siups

20 jumping jacks

20 Double Unders

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50 Wall balls for time

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Bench: 8x3

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WOD: Death by Push ups + Sit ups

Warmup: 10 minutes of

10 medball cleans

10 kbs

10 kb lunges

10 calorie row

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WOD: Teams of 2 Athletes

For Time

80 Calorie Row

80 Ab Mat Situps

80 Box Jump and overs 20”

80 Shoulder to Overhead 95/65#

80 Box Jump and overs 20”

80 Ab Mat Situps

80 Calorie Row

Warmup: 10 minutes of:

10 banded pull aparts

10 dumbell bent-over rows

10 seated dumbell presses

+++++++++++++++++++++++

Romanian Deadlift 3x10

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Bulgarian Split Squats 6x10

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WOD: 5 Rounds for Time

5 Squat Cleans 155/115#

10 Toes to Bar

400 meter run