Warmup: Athlete’s Choice

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Buy-in: 90 Seconds max rep burpees

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Strength: Bench Press 5x5

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Body Building Bliss:

Super Set x 6 Rounds

Seated DB Press x 8

Seated tricep extention x 8

Seated Banded Row x 12

Seated lateral DB raises x 8

Curl-ups on bench with 6 second tempo down x 6

Warmup: 12 minutes of:

1 tire flip,

5 tire jumps,

10 GHD Hip Extensions,

dumpster dash

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Buy-in: 90 seconds max rep double Unders

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Strength: Front Squat 5x5

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WOD: 9-15-21-15-9 of

Calorie row

Power Snatch 95/65#

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Endurance: Meet at ECF @ 530 am

40 minute AMRAP

10 Burpees

20 Lateral Plate jump and overs

30 meter sled push

40 Situps

50 Single Unders

Dumpster Dash

Warmup: 3 Rounds of:

300 meter row,

20 lateral plate jumps,

5 claping pushups,

20 reverse lunges

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Buy-in: 90 seconds max rep dips

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Strength: OHS 8x3

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WOD: 5 Rounds for time:

10 OHS 95,65#,

20 box jumps,

30 Ab Mat Situps