Warmup: Athlete’s Choice

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Buy-in: 5 Rounds of:

8 dumbell bench press,

8 bent over flies,

8 arnold presses,

8 dumbell tricep ext

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Strength:

Snatch Grip Deadlift 5x3

Bench Press 5x3

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WOD: 10! of

Deadlift 22/155#

Toes to Bar

Warmup: 3 rounds of:

10 pass throughts,

10 banded pull aparts,

10 dumbell strait legged DL,

10 dumbell high pulls

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Buy-in: 10 minutes of Rope Climb Practice

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Strength/Skill: Snatch 8x3

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WOD: 5 Rounds for time:

10 Power Cleans 135/95#,

20 situps with wall ball,

1 run around the building

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Endurance: Meet at ECF @ 530 am

40 minute AMRAP

12 Ball Slams

16 Ball over Bar

24 Heavy Single Unders

20 meter bear crawl

Dumpster Dash

Warmup: Athlete’s Choice

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Buy-in: Hand Stand Pushup work

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Strength: Shoulder Press 8x3

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WOD: For Time:

30 burpees,

30 Cleans 135/95,

30 burpees

**10 DU's at the top of every minute