Warmup: 10 Minutes of:

1 minute reverse Assault bike shoulder cycle,

10 single arm kb press ( per side),

1 minute plank hold,

10 kb front raises

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Strength/Skill: 3 Rounds of:

30 sec hanging hollow holds - 1 minute rest;

20 seconds of chin over bar holds - 1 minute rest,

30 max rep ring or bar rows - 1 minute rest

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WOD: For Time:

10-12-14-16-18-20-22-24-22-20-18-16-14-12-10

calorie assault bike with 30 seconds rest after each set

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Endurance: Meet at ECF @ 530 am

Same as Main WOD!

Warmup:

Clean High Pull 5x3,

Chin-ups 3x10,

Barbell Bent Row 3x15,

Walking Lunge 3x14/leg

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Strength/Skill: On the 2 minute x 10 Rounds - 3 Single Squat Cleans

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WOD: 10 Minute AMRAP:

9 Deadlifts 135/95#,

6 Hang Cleans 135/95#,

3 Jerks 135/95#,

10 - 10 meter sprints

Warmup: 2 rounds of

300 meter row,

10 pushups,

10 Banded Scap pulls (5 each side),

10 KB Round the worlds,

3 Skin the cat

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Strength: Shoulder Press 5x3

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WOD: For Time:

800 meter run,

21 HSPU's,

21 Pullups,

400 meter run,

15 HSPU's,

15 Pullups,

200 meter run,

9 HSPU's,

9 Pullups

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Endurance: Meet at ECF @ 530 am

On the minute x 6 minutes 100 meter run,

On the 2 minute x 4 - 200 meter run,

On the 3 minute x 4 400 meter run,

On the 5 minute x 2 - 800 meter run