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WOD 11 . 10 . 20 A. Power clean emom 3 reps for 5 min 2 reps for 5 min 1 rep for 5 min B. ” Bombshell “ AMRAP 7 20 power cleans 155 / 105 100 dubs

WOD 11 . 9 . 20 20 min AMRAP 15 cal machine 30 wall ball 30 situp 15 push press 115 / 75

11 . 6 . 20 10 Rounds DB Snatch 4 reps DB OHS 8 reps 12 push ups 20 min cap

11 . 5 . 20 Partners Rotate 1 Round. Amrap 10 10 cal bike 10 toes to bar Rest 5 min AMRAP 10 100m run 15 wall balls

11 . 4 . 20 15 Min amrap Buy In 1000m Run Then 50 Double unders 50 ft OH Walking lunge DB 50 / 35

11 . 3 . 20 A. Press 3 – 3 – 3 warm up 1 – 1- 1- 1 – 1-1 Strict press B. Cash out with a partner 15 min amrap 50 cal bike 100 situps

11 . 2 . 20 3 Rounds 500m Run 21 Deadlifts 185 / 135 12 Burpees over the bar 20 min cap

WOD 10 . 30 . 20 5 rounds 250m run 5 bar muscle ups ( scale 15 pull ups ) 15 box jumps 24 / 20

10 . 29 . 20 A. build to a rep split jerk in 15 minutes B. with a partner 15 min amrap 50 cal bike 50 hspu ( you can push press to scale )

10 . 28 . 20 A. 3 position snatch on the minute – 7 minutes B. 20 min EMOM odd row 15 / 12 calories even 3 snatches – heavy but able to do