Warmup: 12 minutes of: 300 meter row,

Plank position plate drag x 10 meters,

Banded pull aparts x 20,

Banded Flies x 20,

bar hang x 30 seconds

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Strength: Body Building

Close Grip Bench with 3 second tempo down 5x5,

KB Row 4x10 (each arm),

Single Arm half kneeling Landmine Press 4x12 (each arm),

Chin-up 4x max reps,

KB Pull-overs 4x12,

Weighted Knee-ups 4x12

Warmup: 3 Rounds of

200 meter jog,

6 Lateral Bar Step-overs,

12 single legged Squat Practice (6 on each side),

12 lunge steps

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Strength: Back Squat 6x4

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WOD: 22 Minute AMRAP:

Teams of 2 Athletes,

2K Row,

100 Box Jumps 24/20",

30 Thrusters 75/55#,

30 Thrusters 95/65#,

30 Thrusters 115/75#,

30 Thrusters 135/85#,

30 Thrusters 155/95#,

30 Thrusters 185/115#

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Endurance: Meet at ECF @ 530 am

50-40-30-20-10 of

Air Squats,

Pushups,

Situps

with 800 meter run after each set

Warmup: 6 Rounds of:

8/10 cal Ski Erg,

Alternating seated db presses x 8 (4 each side),

OLY bar rollout x 6,

Ring rows x 8

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Strength: Push Press 6x4

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WOD: 10! of

Calorie Row, KBS 70/55#,

Box Jump and overs 24/20"