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10/5/21

Strength: EMOM X 8Minute 1: 1 Wall WalkMinute 2: 5 Hang Power Snatches WOD: AMRAP X 24200m Farmers Carry (53/35)20 Hang Power Snatches (75/55)5 Wall Walks:30 Hollow Hold

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10/4/21

Strength: Deadlift4×2 @ 95% of 1RM WOD: 3 RFT7 Deadlifts (275/185)20/18 Cal Row-Rest 1:00 between rounds- 12 MIN CAP

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10/3/21

Strength: Floor Press3×12 WOD: AMRAP X 1210 Single Arm DB Thrusters (R Arm) (50/35)10 Single Arm DB Thrusters (L Arm)15 Hand Release Push-Ups20 Sit-Ups

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10/2/21

WOD: For Time w/ a Partner1 mile run (Split into 200’s)60 Power Snatches (135/95)2k row (Split into 250’s) 30 MIN CAP

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10/1/21

Strength: Pause Back Squat (3-sec Pause)4×3 @ 80-85% WOD: 3 RFT30/25 Cal Bike100 Double Unders 16 MIN CAP

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9/30/21

Strength: Every 2 mins x 8 Sets1 Clean + 1 Push Jerk + 1 Split Jerk WOD: EMOM X 10Minute 1: 3 Power Clean+Jerk (185/125)Minute 2: 15 Wall Balls (20/14)

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9/29/21

WOD: AMRAP X 410 Burpees10 OH Plate Lunges10 Box Jumps (24/20)-Rest 1 minute between rounds-Repeat for a total of 5 rounds

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9/27/21

Strength: EMOM X 10Minutes 1,2,3: :20 Hollow Hang + :20 Superman HangMinutes 3,4: 5 Jumping Negatives or Strict Pull-UpsMinutes 6,7: 10 Perfect Kip SwingsMinutes 8,9,10: 5-10 Kipping PU, Banded Pull-Ups, Ring Rows’ WOD: “Junko”AMRAP X 152,4,6, Etc. Pull-UpsCalorie Row

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9/26/21

Strength: Floor Press3×12 WOD: AMRAP X 1210 Single Arm DB Thrusters (R Arm) (50/35)10 Single Arm DB Thrusters (L Arm)15 Hand Release Push-Ups20 Sit-Ups

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