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For time ( 20 min cap ) 100m run 20 deadlifts 155 / 105 10 strict pull ups decrease deadlift by 2 and pull up by 1 each round

A. Power clean EMOM 5 min Emom x 3 5 min EMOM x 2 5 min EMOM x 1 Rest 2 min between rounds B. amrap 10 15 situps 10 hollow rocks 5 strict hanging straight leg raises

Amrap 20 250m run 25 wall balls 3 rope climbs

A. Bench press Wave 3 rounds 5 – 3 – 1 B. Amrap 15 – partner wod Share 30 cals Share 40 ring push ups

10 rounds , 20 min cap 300m row / 250m / 15 / 12 cal bike 6 hang power cleans 115 / 75 9 front squats 115 / 75

3 x 6 min amrap rest 3 min a. 6 min amrap 10 snatch 75 / 55 30 double unders b. 6 min amrap 10 snatch 75 / 55 10 burpees c. 6 min amrap 10 burpees 30 double unders

a. deadlift 5 – 5 – 5 3 – 3 – 3 2 – 2- 2 b. partner wod 225 cal bike or ski for time – partition however you want. partners stand 15m away from machine – so you have to physcially tag hands and shuttle run to machine.

amrap 20 run 250m 10 thrusters 95 / 65 10 toes to bar every round add 2 reps

8 x 2 min rounds 2 min rest Buy in – 18 / 15 calorie row max reps rd 1 – push up rd 2 – wall balls rd 3 – box jump rd 4 – db snatch 50 / 35 repeat

a. 8 x 3 back squat building ( final 3 sets – same weight ) b. cash out amrap 10 10 v ups 10 KBS 70 / 53