WOD

 "Annie"
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
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WOD

Strength Day

Snatch

6-4-2-1

Clean

6-4-2-1

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WOD

 3 Rounds for time of:

30 Cal row

25 Kettle bells swings 24/16k

10 Burpee box jump

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WOD

Complete as many rounds as possible in 12 minutes of:

Clean into 5 Front squats

10 GH Sit ups

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WOD

21-15-9 Reps for time of:
Dumbbell squat cleans
Strict pull ups
Deficit Push ups (hands on Db's)

Rest Day

Rest Day

WOD

 Run 5k

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WOD

3 rounds for time of:
500-m row
21 push-ups
12 strict toes-to-rings
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WOD

Push Press
3-3-3-3
Cleans
3-3-3-3
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WOD

 4 Rounds for time of:

8 Deadlifts 145lbs

8 Hand Stand Push ups

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WOD

As many rounds as possible in 15 minutes of:

15 Front Squats 145lbs

15 Pull ups

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Rest Day

Rest Day

WOD

Strength
Back Squats
5-3-3-1-1

WOD

As Many Rounds as Possible in 20 minutes of:
Row 400m
145lb Squat Cleans, 8 reps
Chest to Bar Pull ups, 8 reps

WOD

3 Rounds for time of:

15 Front Squats 145lbs

15 Pull ups

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WOD

Complete 10 rounds
Hang Clean (squat as always)
Every minute perform 3 rep increase the load each round with max effort on last set.
Start at 60% 1 rep max
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WOD

Complete for 4 rounds for max reps:
1 min max reps of double unders
1 min max reps of kettle bell swings
1 min max reps of box jumps
1 min max reps ball slams
Rest 2 minutes
Post total reps for each movements, and total reps completed.

Rest Day