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WODMetconManny making Sundays work (Time)2000m Row or 1 mile run 3 minute Rest into 3 Rds of 4 Hang power cleans 185/155 8 T2B 12 Box jump overs 24/20 16 Burpees 20 HRPU

WODMetcon (Time)Partner up 5 Rounds 1 partner 200m run 2 partner dead hang Switch Partner 1 30 DUs or 90 singles Partner 2 30 KBS 53/35 Switch Partner 1 1 minute plank Partner 2 deadlift hold 275/205 Switch

WODWeightliftingDeadlift (1x5 @ 60%)Deadlift (1x5 @ 65%)Deadlift (1x5 @ 70%)Deadlift (1x5 @ 75%)Good Mornings (6x8)Metcon (Time)3 Rounds 1500m Row 5 C2B pull ups 10 Renegade rows 40/30 15 Goblet squats 40/30

WODWeightliftingMetcon (Weight)20 minute EMOM 1 Squat clean thruster AHAPMetcon (5 Rounds for reps)10 minute EOMOM Max Cal Bike

WODBeautiful Day (Time)4 Rounds 800m Run 11 DB Snatch right arm 60/40 11 Lunges right leg 60/40 21 Burpees 11 Lunges left leg 60/40 11 DB Snatch left arm 60/40