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WODMetcon (Time)5 Rounds 10 KB Cleans each arm 53/35 400m Run 20 CFSU 20 KBs 53/35 10 KB Goblet Squats 53/35

WODMetcon (Weight)30 Minute EMOM Min 1: 4 Deadlift 275/225 Min 2: 8 Box jumps 24/20 Min 3: 25 DUs/ 75 singles

WODMetcon (6 Rounds for reps)5 Rounds 6 Minutes to complete each RD 10 Power Cleans 135/95 5 C2B Pull ups 10 Push Press 135/95 500m…

WODWeightliftingDumbbell bench press (7x7)Metcon (Time)50 Devils Press 35/25 50 Cal Bike 50 GHDSU 50 T2B

WODWeightliftingBack Squat (4x15 )Paused Front Squat (5x8 )3 second pause in the bottom Metcon2k Row (Time)Max Effort 2k Row