Warmup: 10 minutes of:

8 Scap Pushups,

8 KBS,

8 single arm db press (4 each side),

8 frog hops,

30 second plank hold

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Strength/Skill: Power Clean 6x3

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WOD: 4 Rounds for time:

6 Power Cleans 155/105#,

12 GHD Sit-ups,

24 Calorie Bike

Warmup: 10 Minutes of:

10 cal ski erg,

10 Arnold Presses,

10 Banded Face Pulls

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Strength/Skill: Split Jerk 5x3

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WOD: 10 Minute AMRAP:

3 HSPU's,

5 SDHP 75/55#,

10 Meter Bear Crawl,

30 Single Unders

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Endurance: Meet at ECF @ 530 am

6x800 meter run with 2 minutes rest between each set

Warmup: 12 minutes of:

10 banded good mornings,

8 Reverse Hypers,

6 GHD Situps,

4 Burpee Box overs,

2 Forward Rolls

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Strength/Skill: Snatch Grip Deadlift 5x3

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WOD: For Time:

75 Lunges,

100 Burpees,

150 Situps