WOD

 Run, Bike Swim 5k

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WOD

 5 Rounds for time of:

10 Dips

10 Pull ups

10 Push ups

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WOD

 Complete as many rounds as possible in 12 min of:

10 ring dips

10 Pull ups

10 Push ups

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WOD

 3 Rounds for time of:

Run 200m

21 Kettle bell swings

11 Pull ups

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WOD

 10 Pull ups

20 Push ups
30 Kettle bell swing 24/16k
40 Box jump overs 24/16"
50 Thusters 45lbs
40 Box jump overs 24/16"
30 Kettle bell swings 24/16k
20 Push ups
10 Pull ups

Rest Day

Rest Day

WOD

 Run 5k

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WOD

 50-40-30-20-10 reps for time of:

AbMat sit-ups
Double-unders
Walking lunge steps
Double-Unders

WOD

 Hang Cleans

3-3-3-3

Cleans

3-3-3-3

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WOD

 Conplete as many rounds as possible in 16 min of:

6 Burpees

12 Walking lunges

6 Dips

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WOD

5 Rounds for time of:

20 Push ups

20 Front Squats 95lbs

2 Muscle ups (3 pull up, 3 dips equals 1 Mu)

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