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WODWeightliftingBench Press (7x7)Dumbbell Fly (5x10)Dumbbell pullovers (5x5)MetconPartner up 4 Rounds 20 GHDSU 10 T2B 1 do the GHDSU 1 do the T2B switch

WODWHATS in the BOX (AMRAP - Rounds)Surprise Matt or Bill will be pulling from the Box

WODMetcon10 minute EMOM 5 pull ups Metcon (AMRAP - Rounds and Reps)24 Minute Amrap 10 DB bent over rows 50/35 20 HRPU 30 Air Squats…

WODMetcon (AMRAP - Rounds and Reps)20 Minute AMRAP 5 HSPU 10 KB SDHP 70/53 15 Wall Balls 20/14

WODMetconWhat a Flipping Day (Time)Partner Up! 200m Tire flips Partner 1: 2 Tire Flips Partner 2: 10 Tire Jumps

WODMetcon (Weight)10 Round EMOM Min 1: 12 Cal Bike Min 2: 6 Power Cleans 155/115 Min 3: 12 Burpees Min 4: Rest

WODMetcon (Time)7 Rounds 10 KB Deadlifts 70/53 (2KBs) 500m Row 10 Ring Dips 10 Goblet Squats 70/53

WODWeightliftingPush Press (5x8)Split Jerk (5x3)Metcon (Time)4 Rounds 10 Push press 115/75 30 DUs/ 90 singles 15 T2B

WODMetcon (AMRAP - Rounds and Reps)40 Minute AMRAP 10 DB Bench press 60/45 800m Run 15 Box Jumps 24/20 20 CFSU

WODWeightliftingPower Clean (5x3)Hang Power Clean (5x3)Metcon (Time)5 Rounds 5 Power Cleans 135/95 10 Cal Bike 5 Pull ups