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WOD 7 . 20 . 20 4 Rounds 400m Run 20 shoulder to overhead 115 / 75 20 min CAP

7 . 17 . 20 21 thrusters 95 / 65 21 pull ups 400m run 15 KB thrusters 53 / 35 15 ctb pull ups 400m run 9 DB thrusters 50# / 35# 9 bar muscle ups 400m run 30 wall balls 20 / 14

WOD 7 . 16 . 20 A. On the 7 minute x 4 rounds 5 min CAP each A. 12 – 9 – 6 – 3 Cal bike HSPU B. 12 – 9 – 6 – 3 Deadlift 185 / 125 burpees over the bar Repeat.

7 . 15 . 20 A. OHS 10 – 10 – 10 ( technique ) 6 – 6- 6 ( light weight ) 4 – 4- 4 moderate 3 – 3- 3 heavy No Rack , on the 90 seond. B. hopping annie 50 – 40 – 30 – 20 – 10 plate hops situps

WOD 7 . 14 . 20 10 rounds run 250m 1 legless rope climb 2 tire flips 50′ sled push ( you can do the rope , tire and sled in any order )

WOD 7 . 13 . 20 20 min AMRAP 4 ring dips ( scale with bar , then jumping or band ) 8 KBS 70 / 53 12 pistols , scale with lunges

WOD 7 . 10 . 20 6 rounds run 100m 5 power cleans 155 / 105 20 wall balls

WOD 7 . 9 . 20 EMOM 21 minute 1 : Bike 12 / 10 cals Minute 2 : Overhead squat 9 reps 115 / 75 Minute 3 : 4 / 3 ring muscle ups scale with 1/1 pull ups and dips

WOD 7 . 8 . 20 7 x 2 min rounds 250m run 7 deadlifts 225 / 125 max toes to bars rest 1 min between rounds

WOD 7 . 7 . 20 A. 5 x 3 front squats – 3 sec pause in the bottom B. cash out 21 – 15 – 9 Row cals burpees over the rower