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WODMetcon (Time)6 Rounds 20 KBs 53/44 10 Clean to Over Head 135/95 400m Run 10 Parallette pass throughs

WODWeightliftingBench (8x7)Flat Bench Dumbbell Fly (5x12)Metcon (5 Rounds for reps)300m Row x 5 60 second rest

WODWeightliftingBack Squat (5x5)Front Squat (5x5)Metcon (Time)4 Rounds 12 T2B 12 cal bike 12 Burpees

WODMetcon (AMRAP - Rounds and Reps)30 Minute AMRAP 20 cal bike 10 DB Thrusters 20 CFSU 10 Devils press RX’ed 35/25

WODMetcon (Time)1 Mile Run 30 Squat Cleans 95/65 800m Run 20 Squat Cleans 95/65 1 Mile Run 30 Squat Cleans 95/65