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WODMetconMetcon (Time)500 Bar Bench press 45/35Metcon (Time)4 Rounds half mile bike 400m run

WODWeightliftingBack Squat (5x10)Metcon (AMRAP - Rounds and Reps)10 Minute AMRAP 20 KBs 53/35 15 Goblet Squats 10 Chin ups

WODMetconJack (AMRAP - Rounds and Reps)20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24" In honor of Army Staff…

WODWeightliftingThruster (5x5 )Metcon (Time)5 Rounds 5 Power Cleans 5 Thrusters 5 Burpees over bar 200m Run 135/95

WODWeightliftingDeadlift (7x5 )Metcon (Time)3K Row

WODWeightliftingSquat Snatch (10 x 1 )Metcon (Time)4 Rounds 5 Power Snatch 115/85 10 Pull ups 15 GHDSU 20 Cal row

WODMetconHolleyman (Time)30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155# In honor of U.S. Army Staff…

WODWeightliftingBulgararian split squats (Weight)With KBS 4 sets 10 reps each leg Metcon (Time)3 Rounds 20 Lunges 10 Man Makers 35/25 20 Cal bike

WODMetcon (4 Rounds for reps)4 Rounds 10 BW Back Squats 20 Kbs russian 70/53 800m Run 2 Minute Rest between rounds

WODMetconBarbara (Time)Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*