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WODMetcon (AMRAP - Rounds and Reps)30 minute AMRAP 5 Pull ups 10 GHDSU 15 KBS 53/44 20 cal bike

WODIts A GREAT DAY (Time)4 Rounds 1 Minute Plank 5 Wall Walks 6 DB hang power cleans 50/35 9 DB Squat cleans 12 DB deadlifts…

WODWeightliftingBack Squat (1x4 @ 75%)Back Squat (3x4 @ 80%)Front Squat (1x5 @ 60%)Front Squat (1x5 @ 65%)Front Squat (2x5 @ 70%)MetconLIL Devil (AMRAP - Rounds…

WOD

WODClean that Snatch (4 Rounds for reps)200m run 10 Power Cleans 115/85 10 T2B 10 Power Snatch 115/85 200m run 7 Minutes to Complete each…

WODWeightliftingBack Squat (1x6 @ 70%)Back Squat (1x6 @ 80%)Back Squat (1x3 @ 90%)Back Squat (1x2 @ 95%)Front Squat (1x5 @ 65%)Front Squat (1x4 @ 75%)Front…

WODBar Hopping (Time)3 Rounds 800m Run 21 Deadlift 185/135 15 Push Press 135/95 9 SDHP 95/65

WODMetconCindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats