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WODWeightliftingBack Squat (1x10 @ 60%)Back Squat (1x8 @ 70%)Back Squat (1x6 @ 75%)Back Squat (1x4 @ 80%)Front Squat (1x5 @ 60%)Front Squat (3x5@ 70%)Metcon (Time)6…

WODThe Captain (AMRAP - Rounds and Reps)4 minute AMRAP 4 Power Snatch 115/75 8 K2E 12 HRPU One minute rest after each round Repeat this…

WODMetconKOZ Death Trap (Time)1K Row 3 rds of 10 KB FS 10 KBS 10 KB SDHP Then 750m Row 3 rds of 10 KB FS…

WODWeekend Warrior (Time)800m Run 50 Burpees 800m Run 50 CFSU 800m Run 50 Squat Clean Thrusters 95/65 800m Run40 Minute Cap

WODMetconDrag Race (Time)10 Rounds 250 m Row OH DB walk 40ft 35/25lbs Lunge back 40ft 35/25lbs 5 chest 2 Bar Pull ups

WODWeightliftingClean cluster (10x1)1 power clean 1 hang clean 1 squat clean Unbroken

WODMetcon (AMRAP - Rounds and Reps)30 Min AMRAP 20 Box jumps 24/20 20 Cal Row 20 T2B 20 Push Press 115/85

WODWeightliftingBack Squat (5x5)WeightliftingFront Squat (5x5)Metcon (3 Rounds for reps)3 Rounds 20 cal Bike 1 minute rest between rds