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WARM UP
400 m run
Coach’s upper body WU

STRENGTH
12 min EMOM
O:  8 Bent over rows (AHAP)
E:  ME barbell roll outs

PERFORMANCE
12 min cap
Complete
10 rope climbs
30 strict pull ups

CONDITIONING
12 min death by pull ups
* 3 burpees before each round

WOD
AFAP in 18 min
5-10-15-20…
STO (115/75)
Russian twists (25/15)
C2C run in between each round

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WARM UP
2 rounds
250 m row
10 fence drills
15 GM
20 Air sq

STRENGTH
15 min cap
1RM FSQ

PERFORMANCE
15 min EMOM
1. Sled push (2nd line/ back)
2. 12 Bulgarian split sq (6 ea leg)
3. ME Banded KBS

CONDITIONING
15 min AMRAP
400 m run
30 air squats
400 m backwards run
30 jumping lunges

WOD
:20 on :10 off
Complete

50 Box jumps
-then-
40 Cal row
-then-
30 DL (185/135)

must complete all reps at each station before moving onto the next station

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WARM UP
400 M run
2x :30 drills
Sq / GM / Lunge 2 instep / up dog-dwn dog

STRENGTH
10 min EMOM
1 RM Power Clean

PERFORMANCE
10 min EMOM
O:  C2C run
E:  6 Power cleans (155/105)

CONDITIONING
10 min AMRAP
200 m run
15 PC (95/65)
10 Barbell roll outs

WOD
3 rds
400 m run
20 KBS
-then-
3 rds
300 m row
20 WBS

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WARM UP
3 Rounds
C2C run
10 PVC pass thru
10 banded pull aparts
10 banded starfish
10 PVC fig 8’s

STRENGTH
12 min EMOM
O:  ME Turkish get ups (AHAP)
E:  HEAVY farmer carry (2nd line/back)

PERFORMANCE
12 min AMRAP
C2C OH carry (45/25)
ME T2B (unbroken)

CONDITIONING
12 min EMOM
O:  12/10 cal row
E:  5 burpees + ME bicycle kicks

WOD
15 min AMRAP
200 m run
50 DU
20 HPC (135/95)
20 sit ups

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WOD

C2C run
40 Pull ups
40 STO

200 m run
30 Pull ups
30 STO

400 m run
20 Pull ups
20 STO

800 m run
10 Pull ups
10 STO

Cash Out:

1k Row