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WODWeightliftingBench Press (1x10 @ 60%)Bench Press (1x8 @ 70%)Bench Press (1x8 @ 75%)Bench Press (1x8 @ 80%)Close grip bench (5x8)Metcon (AMRAP - Rounds and Reps)28 Minute AMRAP 40 cal Bike 10 DB Snatch 60/45 10 ea arm 20 GHDSU

WODMetcon (Time)3 Rounds 20 Wall Balls 20/14 20 Kbs russian 70/53 20 CFSU 400m Run 22 Minute Cap

WODMetconCause its Wednesday (4 Rounds for reps)4 AMRAPs 7 Minutes each with a 3 minute rest between each AMRAP 5 Push press bar from the ground 10 Front Squats from the ground 5 Burpees over bar 10 Deadlifts

WODWeightliftingBench Press (1x10 @ 60%)Bench Press (1x8 @ 65%)Bench Press (1x6 @ 70%)Bench Press (1x6 @ 75%)Bench Press (1x6 @ 80%)Dumbbell alt bench press (5x10)5k Row (Time)Max Effort 5k Row

WODMetcon (5 Rounds for reps)5 Rounds 6 minutes to complete 20 cal row 15 box jumps 24/20 10 Thrusters 95/65