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PART I
STRENGTH
12 Min to Complete:
Find Max KB Snatch on Both Arms then Complete 50 KB Snatches Each Arm @ Next Lightest KB

PERFORMANCE
12 Min to Complete:
30-20-10
KB Snatches (24/16)
C2B Pull-Ups

CONDITIONING
12 Min AMRAP:
50 DB Snatches
400m Run
40 V-Ups
400m Run
30 Pull-Ups

PART II
0-10 Min:
Complete 3 Rounds:
15 Bar Facing Burpees
15 STO (115/75)

10-20 MIn:
AMRAP
200m Run
30 Pushups

20-25 Min:
ME Cal Row

WOD
4 Rounds
Every 5 Min Complete:
400m Run
10 Power Cleans (135/95)
20 Pushups
40 Air Squats

WOD

“Fight Gone Bad”

Three Rounds EMOM Style:

1. WBS
2. Sumo Deadlift High Pull (75/55)
3. Box Jumps
4. Push Press (75/55)
5. Cal Row
6. Rest

PART I

STRENGTH
Every 2 Min x 5 Rounds:
40 DU + 15 T2B

PERFORMANCE
Every 2 Min x 5 Rounds:
O: 40 DU + 15 T2B
E: 40 DU + 10 Burpees

CONDITIONING
Every 2 Min x 5 Rounds:
40 DU + ME Burpees

PART II
For Time w/Partner:
50 , 40, 30, 20, 10
Cal Row
Pull-Ups
Burpees

Min 1-10:
Choose from…
1. Find Max OHSQ
2. “Karen” 150 WBS for Time
3. 2000m Row For Time

Min 10-20:
Choose another option from the list

Min 20-30:
Complete:
3 Rounds
400m Run
20 Step Ups
30 Situps