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Back squats: A.) 60%x3, 67.5%x3, 72.5%x3x8 B.) 5x5(+10) Good mornings: 3x5(+10) WOD: 10 min AMRAP Power cleans x 5 @60% Pull-ups x 5 RM Sent from my iPhone ...

In case you missed it: 7 rounds 7 thrusters 7 slam balls 7 burpees RM Sent from my iPhone ...

Deadlift(volume): A.) [email protected]% B.) 3x5(+10) Front Squats: A.) 65/75/85%x5 B.) 3x5(+10) WOD: 5 rounds Farmer carry x 60 yards AHAP Run x 100 yards RM Sent from my iPhone ...

Bench press: A.) [email protected]% B.) 5x5(+5) Pendlay rows: 3x8-12(+10) DB upright rows: 2x10-12 WOD: 3 rounds of 1min max effort of each movement. Rest 1 min between each movement. Dynamic push-ups...

Power cleans: A.) [email protected]% B.) 6x3(+10) Conditioning: 10 rounds Prowler push x 30 yards Peel off then complete 10 slam balls Rest is built it RM Sent from my iPhone ...

Strict press: A.) 65/75/85% x 5 B.) 3x5(+2.5) DB bent rows: 3x10-12 BB upright rows: 2x10-12 WOD: 6 rounds 1up push-ups x 5 each side Pull-ups x 7 Double unders x 20 RM Sent from my iPhone ...

Back squats: A.) [email protected]% B.) 5x5(+10) Good mornings: [email protected]% of squat max Plank holds(weighted): 3x1min WOD: 10min AMRAP Box jumps x 5 DB walking lunges x 6 each leg RM Sent from my iPhone ...

Coach Alex's birthday WOD: 11 KB swings 8 pull-ups 26 double unders 14 min AMRAP RM Sent from my iPhone ...

Deadlift(speed): A.) [email protected]% B.) 3x5(+10) Front squats: A.) 40/50/60%x5 B.) 3x5(+10) WOD: OTM(on the minute) for 7 minutes Slam balls x 10 1/2 gasser RM Sent from my iPhone ...

Bench press: A.) 40/50/60% x 5 B.) 3x5(+5) Chin-ups A.) 2xME B.) 3xME WOD: 6 rounds of DB push press x 7 Bent over rows x 10(overhand) Double unders x 30 RM Sent from my iPhone ...