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WODMetcon (Weight)40 minute EMOM Min 1: 7 Box Jumps 24/20 Min 2: 7 Burpees Min 3: 7 Wall Balls 25/20 Min 4: Rest

WODMetcon Collision course (AMRAP - Rounds and Reps)20 Minute AMRAP 2 Rounds of ‘Cindy’ 2 Rounds of ‘DT’ 25 DU’s/ 75 Singles

WODWeightliftingSnatch Balance (6x4)Hang Power Snatch (6x4)Metcon (Time)4 Rounds 200m Run 7 Hang power snatch 95/65 14 CFSU

WODMetcon (Time)10 Deadlift 315/225 Then Into 10 Rounds of 250m Row 10 K2E Then 10 Squat Cleans 225/135

WODMetconBig Dog (Time)10-1 of Bench press Strict pull ups Front Squat from the floor Level 1- 95/65 Level 2- 135/95 Level 3- 155/115 RX+ 185/135