Warmup: 3 Rounds of:

KB Floor Presses x 10,

Kneeling KB Round the world x 10,

KB bent over flies x 10,

Ball over Bar x 10

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Strength: Shoulder Press 5x4

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WOD: 6 rounds for time:

9 pullups,

15 pushups,

21 ab mat situps

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Endurance: Meet at ECF @ 530 am

4 Rounds for time:

500 meter row,

800 meter run,

30 calorie Assault Bike

Warmup: 3 rounds of:

10 calorie Ski Erg,

3 Skin the cat,

20 meter prowler pulls,

10 seated Good Mornings

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Strength: Deadlift 6x4

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WOD: For Time

12-9-6 of

Calorie Row

Deadlifts 225/155#

HSPU’s

Warmup: 10 minutes of:

10 lateral bench step overs,

10 Scap Pushups,

6 Heaving Snatch Balance,

10 calorie row

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Strength: OTM x 12 minutes

2 Snatches

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WOD: 10 Minute AMRAP:

10 Calories bike

5 Power Clean & Jerk 115/75#

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Endurance: Meet at ECF @ 530 am

On the 6 minute x 6 Rounds:

800 meter sprints