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WODMetcon (Time)5 Rounds 4 Turkish get ups each arm 15 goblet sqauts 15 CFSU 100 jump ropes

WODMetcon40 minute EMOM Min 1: 8 Burpees Min 2: 7 DB Thrusters each Arm Min 3: 25 DUs/ 50 single jumps Min 4: Rest

WODMetcon5k Run (Time)Max Effort 5k Run Get out and enjoy the beautiful day!!! Sunny and 80 degrees

WODMetconDouble Helen (Time)3 rounds for time of: Run 800 meters 42 kettlebell swings 24 pull-ups Men: 1.5-pood kettlebell Women: 1-pood kettlebell Scaling Helen is a sprint. Double Helen is still a hard push but will require some short breaks for most people. Push the runs and reduce the reps and kettlebell weight to keep a steady pace. Intermediate Option 3 rounds for time of: Run 800 meters 30 kettlebell swings 18 pull-ups Men: 1.5-pood kettlebell Women: 1-pood kettlebell Beginner Option 3 rounds for time of: Run 600 meters 24 kettlebell swings 15 ring rows Men: 12-kg kettlebell Women: 8-kg kettlebell

WODMetcon (AMRAP - Rounds and Reps)24 minute AMRAP 40 DUs/ 120 singles 10 DB Thrusters left arm 20 CFSU 10 DB Thrusters right arm