WOD

Complete as many rounds as possible in 12 minutes of:
12 Jumping splits squats or DB snatches
6 Hand Stand Push ups
6 1 Legged Squats
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WOD

Run 400m

Thrusters
3-3-3-3-3

Run 400m

WOD

Complete as many rounds as possible in 20 min of:
10 Box Jumps
15 Walking Lunge 35lbs DB
20 Overhead Squats, 45lbs
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WOD

For time:
50 strict pull-ups
100 push-ups
150 squats
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WOD

5 Rounds for time of:
60 Double Unders
40 Step Back Lunges
20 Burpees
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Rest Day

Rest Day

WOD

Every Minute on the minute for 16 minutes of:
6 Pull ups (strict)
6 Dips
Post number of rounds completed

WOD

Row 400m (buy in)
Complete 3 Rounds for time of:
20 G H Sit up
20 GH Hip ext
20 Front Squats 75% (body weight)
Row 400 m (buy out)
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WOD

Hang Cleans, 80%-90%-95%-100%
4-4-2-2-1
Hand Power Cleans
4-4-2-2-1
Cleans
4-2-2-1-1
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WOD

5 Rounds for time of:
50 Double Unders
50m walking lunge w/45lb/25lb plate
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WOD

6 Rounds for time of:
30 Cal Row
30 Air Squats
30 Push ups
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Rest Day

Rest Day

WOD

Complete as many rounds as possible in 20 minutes of:
500 m Row
18 KB swing
12 box jumps
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WOD

Complete as many rounds as possible in 16 minutes of:
200m Run
8 DB Burpees
20 Wall Balls 20/14lbs
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WOD

Front Squats
9-9-7-5
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WOD

20-16-12-8 reps for time of:
Alt DB snatch 50/35lbs
Pull ups
2x Reps Push ups
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WOD

Every Minute on the Minute for 10 minutes of:
Squat Clean (moderate load)
then
6 Rounds for time of:
9 Clean and Jerk
9 Toes to Bar
9 Burpees

Post loads and time to comments:

Rest Day