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Med ball throws x 5 Cleans: A.) 4 x 3-5 (top 2 sets @ 65%) B.) 5x3(+5) Broad jumps x 5 for max distance Evil wheels: 3x10 Prowler sprints x 8 @ 30 yards RM Sent from my...

Strict press: A.) 5x10 @ 60% B.) 3x10(+2.5#) Pull-ups: 3xAMAP BB upright rows: 2x10 WOD: 5 rounds DB push press x 7 right BB bent rows x 12 DB push press x 7 left Double unders x 21 RM Sent from...

Back squats: A.) 4x4 @ 90%, 2x6 @ 80% B.) 5x5 (+5) Plank holds: 3x30 seconds WOD: tabata-ish 6 rounds w/30 seconds rest between rounds Lateral slam balls KB swings Lateral ski hops RM Sent from my iPhone ...

Conditioning from CF Football Bench press x 40 reps @ body weight Reverse wall walk + push-up x 40 reps RM Sent from my iPhone ...

Cleans: A.) up to a heavy single B.) 5x3(+5) WOD: "Bring Sally up" from front rack position RM Sent from my iPhone ...

Bench press: A.) 65x5, 75x5, 85%x2x3, 1 x AMAP B.) 3x5(+2.5-5#) Pull-ups: 3xAMAP WOD: 10-1/1-10 True push-ups 10 to 1 Butterfly sit-ups 1 to 10 RM Sent from my iPhone ...

Deadlift: A.) 3x2 @ 85%, 2x1 @ 90% B.) 3x5 (+5-10#) WOD: high/low prowler High x 10 @ 20 yards Low x 10 @ 20 yards RM Sent from my iPhone ...

Floor press: A.) 75x5, 85x3, 95%x1+ B.) 3x5(+2.5-5#) Flat DB bench : 4 x 8-10(+5) 2 arm DB rows: 4 x 8-10(+5) WOD: 4 rounds Dynamic push-ups x 1 min ME KB swings x 1 min ME Russian...

Back squats: A.) 4x5 @ 85%, 2 x 6 @ 80% B.) 3-5 x 5 (+5-10#) Stiff leg deadlift: 3x5(+10) Conditioning: 5 rounds "CF Football" 5 x any way overhead 7 x pull-ups strict* 9 x toes...

14 min AMRAP DB push press x 10 right KB swings x 14 DB push press x 10 left Superman hold x 30 seconds RM Sent from my iPhone ...