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WODKAT Special (Time)Partner up: Buy In- 1200m Row Divided as you like Into 4 Rounds of 1 Partner runs 400m While the other does 16 single DB Box step ups 16 single arm dumbbell clean and jerk ( 8 each arm ) 16 weighted lunges ( 8 each leg) Buy out- 1200m Row RXed 50/35

WODMetconDifferent Kinda Fight (AMRAP - Reps)3 Rounds One minute at each of: Thrusters 75/55 CFSU Hang Snatch 75/55 Push Ups Cals Bike 1 Minute Rest after each Round

WODMetconBoulder Shoulers (4x15)4x15 side raises 4x15 rear delt flies WeightliftingShoulder Press (5x8)Ball & Chain (Time)4 Rounds 200m sled drag 20 KBs 20 CFSU

WODMetcon (Time)100 Squat cleans 95/65 Top of every minute do 3 Pull ups

WODWeightliftingClose grip bench (5x8)20 rep bench (3x20)Metcon (Time)4 rounds 15 DB Flyes 35/25 15 GHDSU 15 cal bike