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WODWeightliftingShoulder Press (5x6)Push Press (5x6)Metcon (Time)4 Rounds 20 Cal Bike 10 Push press 115/85 20 CFSU

WODWeightliftingback 2 front (8x10)At 70% 0f your 1RM FS complete 8 Rounds of 6 Back Squats 4 Front Squats Every 2 minutesMetcon (AMRAP - Rounds…

WODMetconLIL Devil (AMRAP - Rounds and Reps)30 Minute AMRAP 10 Devils press 35/25 20 GHDSU 30 Cal Bike 40 Air Squats

WODSomeone pissed Me off (Time)Partner UP 4 Rounds of 500m Row each into 5 Rounds of: 10 Burpee box jumps overs 24/20 10 DB Snatch…

WODWeightliftingClean cluster (12x1)1 power clean 1 hang clean 1 squat clean Metcon (AMRAP - Rounds and Reps)10 Minute AMRAP 5 Hang power cleans 155/115 10…

WODWeightliftingBench Press (7x7)Dumbbell pullovers (5x5)Pendlay Row (7x7)Dumbbell bent over Row (5x10)10 each arm

WODMetcon (Time)100 Wall Balls 20/14 100 Cal Row 75 Kbs Russian 70/53 75 Cal Row 50 Ring Dips 50 Cal Row

WODThe VIK (AMRAP - Rounds and Reps)30 Minute AMRAP 400m Run 7 Man Makers 35/25 14 Box jumps 24/20 21 CFSU