WOD

 Run 5K

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WOD

6 Rounds for time of:

10 1 legged squats

Walking lunge 12 steps

WOD

 Hang Cleans

6-6-4-4-2-2

Cleans

5-3-3-1

WOD

For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps
These are one-arm squat snatches, alternating arms.
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WOD

6 Rounds for time of:

6 cleans

12 Ring Dips

12 Pull ups

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Rest Day

Rest Day

WOD

5 Rounds for time of:
20 Walking Lunges w/25 lbs overhead
30 Sit ups
40 double Unders or run 800m
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WOD

2 Rounds for time of:
50 Pull ups
40 Double Unders
30 GH Sit ups
20 Overhead Squats 95/75lbs
10 Push Press 95/75lbs
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WOD

 Strength Day
Full Warm up

Front Squats
8-6-4-2

WOD

 As Many Rounds as Possible in 20 min of:

6 cleans

12 Ring Dips

12 Pull ups

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WOD

 5 Rounds for time of:

15 Wall Balls 20/14lbs

15 GH Sit ups

15 GH Hip Extension

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