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Partner WOD: "Ben Franklin" 100 KB swings 400m Run 100 Thrusters 400m Run 100 Pull-ups 400m Run 100 Push-ups 400m Run 100 Double unders  ...

Deadlift: 3x3 @~65-70% BB bent rows: 3 sets (+10) 2/fail WOD/Conditioning: 5 Rounds (1-2-3-4-5) Prowler sprint x 30 yards Box jumps @ 75% x 3 Tire flips: 1 to 5...

Bench press: 3 sets (+5-10) 2/fail Low Incline DB press: 2 sets (+5) 2/fail WOD: AMRAP x 4 Rounds 1 min x Push press 1 min x DB push-up/rows 1 min x KB upright rows 1...

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...