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WODWeightliftingDeadlift (3x3 )Deadlift (3x2)Deadlift (3x1)Metcon (Time)5 Rounds 10 Cal bike 10 Burpees

WODMetcon (Time)28 minute AMRAP 12 Box jumps 24/20 10 renegade rows 35/25 750m row

WODMetcon (Time)Partner day 5 Rounds 400m Partner sandbag run run together 200m each with the sandbag 10 Hang Power snatch 95/65 partner 2 max air squats till partner 1 is done with the snatches 10 Burpees over bar partner 2 plate holds till burpees are…

WODWeightliftingBench Press (7x7)Metcon (Time)4 Rounds 40 Empty Bar bench press 200m run 20 CFSU

WODMetconMetcon (5 Rounds for reps)5 Rounds 8 Devils press 30/20 10 Box jumps 24/20 2 Wall walks 200m Row 6 Minutes to complete rest remaining