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WODMetcon (AMRAP - Rounds and Reps)24 minute AMRAP 250m Row 15 Wall Balls 20/14 10 KBS 70/53 5 Pull ups

WODMetconNookie (Time)5 Rounds 200m Run 10 Power Snatch 95/65 10 Back squat 95/65 200m Run 10 Push press 95/65 10 Front rack lunges 95/65 10…

WODWeightliftingDumbbell bench press (7x10)Pendlay Row (7x10)Dumbbell Fly (6x10)Inverted Ring Rows (6x10)

WODWeightliftingSumo Deadlift (5x5)Metcon (Time)10 to 1 Deadlift BW 1 to 10 Burpees

WODMetcon (Time)4 Rounds 10 Man Makers 35/25 15 CFSU 400m Run 10 Devils Press 35/25 15 CFSU 400m Run

WODMetcon10 Rounds (40 total mins) Min 1: 200m Row Min 2: 7 Pull ups Min 3: 7 Box Jumps 30/24 Min 4 Rest