Warmup: 3 Rounds of

Dumbell Press x10,

OLY Bar Upright Row x15,

Box Jumps x5

Ski Erg x 10 cals

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Strength: Power Snatch 6x3

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WOD: 5 Rounds for Time:

500 meter row,

12 KBS,

8 Knees to Elbows

Warmup: 12 minutes of

10 walking lunges

30 second plank holds

10 calorie row

30 seconds bar hang

10 burpees

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WOD: 30 minute AMRAP

5 pullups

10 pushups

15 ab mat situps

200 meter run

Warmup: 3 minutes on Assault bike then,

3 Rounds of:

10 plank position shoulder taps,

10 curl ups,

10 walking lunges,

10 ring rows

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Strength: Hang Squat Clean 6x3

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WOD: 10! of

Power Cleans 135/95#

Dumpster Dash