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WODCleans & Core 1 (Time)6 Rounds 10 Squat Cleans 155/115 20 GHDSU 5 Hang Squat Cleans 135/95 10 T2B

WODWeightliftingPendlay Row (5x7)Metcon (Time)8 Rounds 20 Cal row 10 Burpees over bar

WODMARD's Bday (AMRAP - Rounds and Reps)30 Minute AMRAP 1 Wall Walk 21 Cal Bike 20 KBs 53/44 44 Mountain Climbers

WODMetcon (AMRAP - Rounds and Reps)17 minute AMRAP 3 SDHP 95/65 6 Thrusters 95/65 9 Cal Bike 12 Cal air dyne

WODMetconMatt 16 (Time)For Time: 16 Deadlifts, 275# 16 Hang Power Cleans, 185# 16 Push Presses, 135# Run 800m 16 Deadlifts, 275# 16 Hang Power Cleans,…

wodWeightliftingDeadlift (4x3)Metcon (Time)teams of 2 Row to 150 Cals one person rows while the other person performs a heavy deadlift hold Metcon10 min EMOM 30…

WODMetconGlock40 (Weight)10 Round EMOM Min 1: 3 Power Cleans 205/155 Min 2: 6 Pull ups Min 3: 9 Burpee Box Jumps 24/20 Min 4: Rest

WODWeightliftingBack Squat (5x3)Metcon (Time)100 Cal Bike 100 Air Squats

WODMetcon (Time)5 Rounds 3 Wall Walks 4 Squat Clean Thrusters 135/95 5 Renegade Rows 40/25 600m Row

WODMetcon (AMRAP - Rounds and Reps)30 Minute AMRAP 20 Cal Bike 20 CFSU 20 Wall Balls 20/14 20 Kbs russian 53/44