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WODMetcon (AMRAP - Rounds and Reps)30 Minute AMRAP 40 DUs/120 singles 30 CFSU 20 HRPU 10 Squat Cleans 135/95

WODMetconBauman (3 Rounds for reps)Teams of 2: 9 min amrap: 100 m sandbag run TTB 2min rest 8 min amrap : 100 m OH plate…

WODMetcon (Time)100 Step ups 20'' box 35/25 DBs into 4 Rounds of: 400m Run 10 GTOH 135/95 10 Renegade rows 35/25

WODMetcon (5 Rounds for reps)5 Rounds 20 Hollow rocks 40 DUs/120 singles 20 Wall Balls 20/14 Every 4 Minutes complete

WODSeek and Destroy (Time)10 to 1 of OH plate lunges 45/35 Deadlift 225/155 Strict pull ups At the end of each round Row 300m 36…

WODMetcon (Weight)Min 1: 2 Wall Walks Min 2: 10 Cal bike Min 3: 15 KBs 70/53 Min 4: Rest