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WODMetconGlock40 (Weight)10 Round EMOM Min 1: 3 Power Cleans 205/155 Min 2: 6 Pull ups Min 3: 9 Burpee Box Jumps 24/20 Min 4: Rest

WODWeightliftingBack Squat (5x3)Metcon (Time)100 Cal Bike 100 Air Squats

WODMetcon (Time)5 Rounds 3 Wall Walks 4 Squat Clean Thrusters 135/95 5 Renegade Rows 40/25 600m Row

WODMetcon (AMRAP - Rounds and Reps)30 Minute AMRAP 20 Cal Bike 20 CFSU 20 Wall Balls 20/14 20 Kbs russian 53/44

WODCompound Days (Time)4 Rounds 400m run 10 Pull ups 10 Deadlifts 185/135 10 DB snatch 70/45 5 each arm