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WODMetcon (AMRAP - Rounds and Reps)30 Minute AMRAP 10 Bench Press 155/105 10 DB bent over rows 50/35 20 GHDSU/or CFSU 40 Cal Row

WODMetcon (5 Rounds for reps)5 Rounds squat one minute @ 95/65 right into box jumps one minute 24/20 2 minute rest between sets

WODWeightliftingPower Snatch (6x3)Hang Snatch (6x3)Metcon (Time)3 Rounds 5 Power snatch 95/65 5 Hang snatch 95/65 15 T2B 20 Cal Bike

WODMetcon (Time)21 Thrusters 95/65 21 Pull ups 800m run 15 Thrusters 95/65 15 Pull ups 800m run 9 Thrusters 95/65 9 Pull ups 800m run

WODCookies & Donuts (Time)Partner up 5 Rounds you go/ i go style on All 8 Power Cleans 155/115 16 Wall Balls 20/14 8 Burpee Box…

WODWeightliftingBench Press (5x10)Bench Press (4x1)Or take this time to find that new 1RM ??20 rep bench (Weight)Metcon5k Row (Time)Max Effort 5k Row

WODMetconIf It Burns (Time)6 Rounds 20 cals AB/25 AD 15 KBs 53/35 10 Burpees 5 Pull ups

WODWeightliftingBear Complex (20x1)Power Clean Front Squat Push Press Back Squat Second Push PressRemembering Bear 211

WODWeightliftingBench Press (1x5 @ 60%)Bench Press (1x3 @ )Bench Press (1x2 @ 80%)Bench Press (1x2 @ 90%)Bench Press (1x1 @ 95%)Bench Press (1x1 @ 102%)Dumbbell…

WODWeightliftingSumo Deadlift (7x7)Classic (AMRAP - Rounds and Reps)21 Min AMRAP 15 Banded KBs 12 Cal Bike 9 T2B