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WODMetconTight Rope (Time)5 rounds 10 KB deadlift R leg 10 KB deadlift L leg 500 m Row 10 KB clean jerk R arm 10 KB clean jerk L arm

WODMetcon (Time)120 weighted lunges - Use options for weight. Could be KB/DB Front Rack, KB/DB Suitcase, Plate overhead, sandbag over the shoulder. Get creative! perform 5 burpees EMOM until you complete the 120 lunges. 60 each leg

WODComplex Cindy (Weight)24 minute EMOM Odd minute Power clean, hang squat clean, push jerk complex Even minute 1 round of Cindy

WODWeightliftingFront Squat (3x3)Front Squat (3x2)Front Squat (3x1)Metcon (Time)7 Rounds AHAP 5 KBs snatch left arm 5 KBs snatch right arm 10 Goblet squats

WODMetcon (Time)Accumulate a six minute overhead hold with KBs. Each time you break complete a 500m row