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WODMetcon (5 Rounds for reps)40 seconds on 20 seconds rest of KB squat clean 53/35 Lunge with SH2SH press KB clean and press right arm KB Swing KB clean and press left arm 5 ROUNDS

WODMetcon (AMRAP - Rounds and Reps)30 Minute AMRAP 40 DUs/120 singles 30 CFSU 20 HRPU 10 Squat Cleans 135/95

WODMetconBauman (3 Rounds for reps)Teams of 2: 9 min amrap: 100 m sandbag run TTB 2min rest 8 min amrap : 100 m OH plate carry 55/45 Cal ride 2min rest 16min amrap: 200 m FR KB carry 53/35 cal row

WODMetcon (Time)100 Step ups 20'' box 35/25 DBs into 4 Rounds of: 400m Run 10 GTOH 135/95 10 Renegade rows 35/25

WODMetcon (5 Rounds for reps)5 Rounds 20 Hollow rocks 40 DUs/120 singles 20 Wall Balls 20/14 Every 4 Minutes complete