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CG Bench: 4-6 x 5 @ 77.5-82.5% Chin-ups: 3 x 10-12 DB side lateral raises: 3 x 10-12   WOD: 12 min AMRAP Dynamic push-ups x 10 BB Bent rows x 10 DU's...

Back squats: 5-7 x 4 @ 80-85% DB RDL: 3 x 12-15 Plank Holds: 3 x 30 sec. WOD: 5 Rounds DB walking lunges x 20 yards AHAP Box jumps x 3 @ 70%  ...

Snatch: 60x3, 65x3, 70x3x3, then up to HT Front squats: 3-5x5 @ 77.5-82.5% WOD: "Partner" 100 thrusters alt. every 5 reps 60m walking lunges together 100 ball slams alt. every 5 reps 60m bear crawl 100 burpees...

Bench Pres: 4-5 x 4 @ 82.5-87.5% or 4RM DB Skullcrushers: 3x10-12 DB upright rows: 3x10-12 WOD: 10 min AMRAP DB push-up/row x 10 tot. Single arm KB push press x 5 each T2B x 10...

Deadlift 4-5 x 4 @ 82.5-87.5% or 4RM Pull-ups: 3x10-12 reps WOD: Farmer Carries 100-120 yards of working distance Find the heaviest possible weight that you can complete 30 yards successfully...

Power Cleans: (Hang position/Above knee) [email protected]% Box jumps: 6x3 @75% WOD I: "Bear Complex" DL/HPC/FS/PJ/BS/BTNP x 3 = 1 Round x 3 Rounds Rest 1 minute between rounds WOD: II Prowler Sprints Hi/Low x 5 rounds 2o...

WOD: 15 min AMRAP DB push press x 10 Ring pull-ups x 10 Ball slams x 10 Rest 3 minutes "Annie" 50-40-30-20-10 Double unders Sit-ups...

"Murph" 1 mile run 100 pull-ups 200 push-ups 300 air squats 1 mile run Rx: 20# vest...

Thrusters: Find a Heavy triple (HT) 15 min cap WOD: To be done with a partner Double "Grace" rest 3 minutes Double "Fran"...

Deadlift: 1 rep every 30 seconds for 15 minutes (30 reps total) @ 60% BB bent rows: 2x5 1/2 weight WOD: 5 Rounds Power clean x 5  (155/105) Box Jumps x 7 (24/20) Tire Flips x...