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WODWeightliftingWeighted Step-ups (4x10)Single leg KB Deadlift (4x10)10 Reps right leg 10 Reps left leg weigh is AHAPMetcon (Time)40 Air squats 40 CFSU 30 Air squats 30 CFSU 20 Air squats 20 CFSU 10 Air squats 10 CFSU Squats are to be done to a Med…

WODMetconMetcon (Time)3 Rounds 400m run 10 Front squats 155/115 200m run 10 Chest 2 Bar pull ups 400m run 20 Russian Kbs 70/53

WODWeightliftingBench Press (1x5 @ 65%)Bench Press (3x5 @ 75%)Single Arm Dumbell Press (6x10)Metcon (Time)3 Rounds 1600m Row 20 Burpees 40 Air squats

WODMetconWhyte (Time)Buy In: 1600 m Row 4 Rounds 30 lunges 20 Push Press 95/65 10 pull ups Cash out: 1600 m Row 27 minute time Cap

WODWeightliftingPendlay Row (6x6)Metcon (Time)3 Rounds 10 Devils press 35/25 15 Box jumps 24/20 20 Cal bike