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WODMetcon (Time)4 Rounds 20 Alt DB clean&jerk 70/50 10 ea 400m Run 20 CFSU 20 Burpees

WODMetconHammer (5 Rounds for reps)5 Rounds, each for time of: 5 Power Cleans, 135# 10 Front Squats, 135# 5 Jerks, 135# 20 Pull-ups Rest 90…

WODWeightliftingBack Squat (1x2)20 minutes to build to a heavy double Metcon100 calorie ride (Time)100 cal ride

WODMetcon (Time)4 Rounds 20 Wall Balls 25/20 400m run 20 V-ups 400m Row 20 SDHP KB 53/44

WODMetconKOZ Mash Up (Time)For Time: 500 m Row 15-9-6 Deadlift Push press 500 m Row 15-9-6 Hang Power Cleans Burpees over bar 500 m Row…

WODMetcon (Time)Buy in 1 Mile Run 5 Rounds 10 Power Cleans 155/115 20 T2B 30 Air Squats with med ball Cash out 1 Mile Run

WODWeightliftingShoulder Press (7x7)Metcon (Time)7 Rounds 200m run 7 pull ups 7 ring dips

WODWeightliftingFront Squat (6x8)Metcon (Time)10 Rounds 10 cal bike 5 Burpees 14 Minute Cap