Warmup: 10 minutes of:

deadbug x 10,

bear crawl with dumbells x 10 meters,

reverse hypers x10

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Strength: Back Squat 3x10

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WOD: 3 Rounds for Time:

400 meter run,

12 Front Squats 135/95#,

12 Box Jump and Overs

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Endurance: Meet at ECF @ 530 am

OTM x 30 minutes

100 meter sprints

Warmup: 3 minutes on rower,

10-12 Shoulder Pass-throughs and 8's,

OLY bar hip thrust x 6,

OLY bar roll-outs x 6,

Alternating Single arm DB press x 6 (each side)

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Strength/Skill: Toes to Bar/ Knees to elbow Practice for 15 minutes

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WOD: 12 Minute AMRAP:

21 Push Presses 75/55,

15 Snatches 75/55#,

9 T2B

Super Saturday

For Time:

1 mile run then,

5 Rounds of:

5 Clean & Jerks 165/115#,

10 Knees to Elbows

15/12 Calorie Bike, then

1000 meter row

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Sunday

Sunday Funday @ 8 am

Warmup 2 Rounds of:

5 Pullup/Ring Row

5 Pushup

5 Jump Squats

5-10 m Monster Walk

5-10 m Rev.Monster Walk

5 Spine Rolls on the Wall

5 Rounds of 5 x 1.5 Goblet Squats

- Superset with 6 Split-Stance KB RDL

WOD 3 Rounds for Time

8/10 Cal Bike

10 (Total) Med Ball Wall Slams

10 Plate Ground to Overhead

50 DU/100 Single Unders

Open Gym @ 9 am