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WODWeightliftingFront Rack Lunge (7x7)7 Reps per leg Metcon (Time)5 rounds 20 Jump switch lunges 10 ea leg 10 Ring dips 5 chest 2 Bar pull…

WODMetcon (Weight)40 minute EMOM Min 1: 7 Box Jumps 24/20 Min 2: 7 Burpees Min 3: 7 Wall Balls 25/20 Min 4: Rest

WODMetcon Collision course (AMRAP - Rounds and Reps)20 Minute AMRAP 2 Rounds of ‘Cindy’ 2 Rounds of ‘DT’ 25 DU’s/ 75 Singles

WODWeightliftingSnatch Balance (6x4)Hang Power Snatch (6x4)Metcon (Time)4 Rounds 200m Run 7 Hang power snatch 95/65 14 CFSU

WODMetcon (Time)10 Deadlift 315/225 Then Into 10 Rounds of 250m Row 10 K2E Then 10 Squat Cleans 225/135

WODMetconBig Dog (Time)10-1 of Bench press Strict pull ups Front Squat from the floor Level 1- 95/65 Level 2- 135/95 Level 3- 155/115 RX+ 185/135

WODMetconMetcon (Time)1 mile Run 30 DB snatch ea arm 50/35 60 Wall Balls 20/14 90 Push ups 120 Air squats 1 Mile run

WODLinda's Stronger Sister (Time)10 to 1 of Squats with Stone AHAP HSPU Stone 2 Shoulder AHAP

WODMetcon (Time)6 Rounds 100m Farmers carry 70/53 10 Burpee box jumps 24/20 10 Pull ups

WODMetcongetER Done (Time)10 Rounds 20 DUs/40 singles 10 Kbs AHAP russian 5 DB thrusters 45/30