WOD

For Time:
Buy in
Rower 400m,
5 rounds of
25 Goblet squats  16k/12k
25 Walking Lunges
20 Push press 55lbs/ 75lbs
Buy out
Run 400m run
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WOD

 Strength Day

Hang Power Clean

3-3-3-3

Hang Cleans

3-3-3-3

Cleans

3-3-3-3

WOD

7 rounds for time of:

30 Double Unders

12 DB Snatch 45/30lbs

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WOD

 As Many Rounds as Possible in 15 min of:

15 Burpees

15 cal Row

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Rest Day

Rest Day

WOD

 Run/Row 5k for time

WOD

 Run 800m 

then

7 Rounds for time of:

10 Pull up

20 Push ups

30 Squats

then

Run 800m

WOD

 Strength Day

3-3-3-3-3

Shoulder Press

Push Press

Push Jerk

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WOD

Complete as many rounds as possible in 15 minutes of:

30 Double Unders

12 DB Snatch 45/30lbd

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WOD

 10 Round for time of:

15 Burpees

15 cal Row

Rest Day