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Front squats: 2 sets 2/fail (+5-10) BB Walking lunges: 2x10 (+5) WOD: 21-15-9 Thrusters Ball slams Box jumps...

Standing Overhead Press: 3 sets 2/fail (+5-10) 2 arm DB rows: 3 sets (+5) DB side lateral rows: 2 sets (+5) WOD: 5 Rounds 1 arm KB push press x 10 (alt. PRN) Def. push-ups...

Back squats; 3 sets 2/fail (+5-10) 1 back down set(-10%) Plank holds: 3x50 seconds WOD: 6 Rounds KB swings x 15 Double unders x 20...

Power cleans: Find Heavy triple (HT) Partner WOD: 200m relay 50 box jumps 50 wall balls 50 shoulder to overhead 50 front squats 50m overhead walking lunges 200m relay...

Deadlift: 3 sets 2/fail (+10-20) WOD: For total reps 2 min Thrusters 2 min Rest 2 min Toes to bar 2 min rest 2 min Russian KB swings 2 min Rest 1 min Thrusters 1 min rest 1 min Toes...

Bench press: 3 sets 2/fail (+5-10) Low incline DB press: 2 sets 2/fail (+5) BB Bent rows: 2 sets (+5-10) WOD#1: 21-15-9 True push-ups Pull-ups WOD#2: 18-12-6 Push press burpees  ...

Front squats: 2 sets 2/fail (+5-10) BB Walking lunges: 2x10 each leg (+5-10) WOD: AGO2 #4 2 rounds 10 Deadlift 315/225 20 Def. HSPU 3 in 30 Front squats 95/65...

Strict Press: 3 sets 2/fail (+5-10) 2 arm DB rows: 2 sets 2/fail(+5) DB side raises: 2 sets (+) WOD: 50/40/30/20/10 Double unders Supine Ring pull-ups...

Back squats: 3 sets 2/fail Ab roller: 3x10 WOD: 7 Rounds (12min cap) Ball slams x 15 150m sprint  ...

Partner WOD: Buy in: 100 hammer strikes Then: "Helen's Doppelganger: 6 rounds 400m Relay (each person sprints 200m and must tag partner) 21 KB swings combined 12 Pull-ups combined Buy out: 100 hammer strikes Rest 5 minutes: Then: 12...