WOD

Swim, Row, Run 20 min
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WOD

7 Rounds for time of:
5 SDHP 95 lbs
5 HSPU
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WOD

Complete 3 Deadlifts EMOM for 10 minutes at 70% of RM max

WOD

Complete 5 rounds for time of:
30 Double Unders
10 Clean and Jerks 135/95lbs
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WOD

In 10 min, Complete an asending ladder of:
2 reps
2 reps
DB Thrusters 40/30 lbs
Toes to Bar
2/2,4/4,6/6 etc...

Rest Day

Rest Day

WOD

Complete a Run of 20 min or more, take your ruck if you have one:
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WOD

Hang Cleans
4-2-1-1
Cleans
6-4-2-2-1
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WOD

"Helen"
3 Rounds for time of:
Run 400m
21 Kettle bell swings 24/16k
12 Pull ups
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WOD

Overhead Squats
Hold bottom of the squat for 3 sec.
3-3-3-3-3
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Compare to: 170712

WOD

Complete as many rounds as possible in 15 min of:
6 Power Snatch 115/85lbs
6 Toes to Bar
6 Burpees over bar
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