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WOD 4 . 30 . 21 6 Sets power clean + thruster + split jerk B. Cash out For time with a partner 100 KBS 100 Cal row 100 partner wall balls

WOD 4 . 29 . 21 20 min AMRAP with partner 10 – 20 – 30 – 40 – 50 – etc Bike cals Box jump overs Ring Dips

WOD 4 . 28 . 21 A. 5 – 5 – 3 – 3 – 3 -1 – 1- 1- 1 B. Cash out AMRAP 10 with partner share 60′ handstand walk or share 6 wall walks 100m Run together 10 burpees over your partner share the reps.

WOD 4 . 27 . 21 6 x 2:30 intervals Rest 2:30 Buy in – 21 / 18 cal row Then max reps … Round 1 : max pull ups Round 2 : max Dubs Round 3 : max ground to overhead 95 / 65 Round 4 : max pull ups Round 5 : max

WOD 4 . 26 . 2021 4 Rounds 400m run 6 Squat cleans 185 / 125 25 / 20 push ups

WOD 4 . 23 . 21 8 rounds of 20 seconds on and 10 seconds rest . score lowest round for each Push press 95 / 65 KBS 53 / 35 Box Jump Cal row

WOD 4 . 22 . 21 5 bar muscle ups or 2 x pull ups 10 bench press 155 / 85 15 / 12 cal row 20 weighted sit-ups with med ball

WOD 4 . 21 . 21 partners rotate full rounds 10 cal machine 100m run 3 rounds each 15 cal machine 250m run 2 rounds each 20 cal machine 400m run 1 round each then complete 100 cals together as a buy out. 25 min cap

WOD 4 . 20 . 21 5 rounds 3 squat snatch 95 / 65 4 burpee box jump over straight into 5 rounds 2 squat snatch 115 / 75 4 burpee box jump over straight into 5 rounds 1 squat snatch 135 / 85 4 burpee box jump over

WOD 4 . 19 . 21 AMRAP 16 10 toes to bar 20 wall balls 50 double unders