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Strength 8 x 3 Weighted pullups Use as much resistance as possible. WOD AMRAP in 3 Minutes of Burpee Pull-Ups AMRAP in 3 Minutes of Wall Ball 20/14# AMRAP in 3 Minutes of Row for Calories  

Strength 1RM Squat Clean   WOD Run 800M75 Air Squats50 Push-UpsRun 400M50 Air Squats25 Push-UpsRun 200M

Pull, Pull, Pull! Complete the following in any order: Row 1000M (For Time)Complete two Rope AscentsComplete 30 total Pull-Ups (any style) WOD “Picnic Day Pyramid” 10 Box Jumps 24/20″20 Kettlebell Swing 28/20kg200M Farmer Carry 28/20kg40 Box Jumps 200M Farmer Carry20 KBS 10 Box Jumps

Strength Deadlift 5×5 WOD AMRAP in 10 Minutes of the following 10 Hang Power Cleans 135/95lbs200 Meter Run

Strength 3RM Overhead Squat WOD 3 Rounds for time of 30 Burpees60 Double Unders

Strength Use 10 Minutes to establish a new PR at an Unbroken DU Pyramid Increase each step of your last pyramid by 1-10 reps.  Ex 5-10-15-10-5  WOD 3 Rounds with 1 minute of work on each of the following 4 stations. Dumbbell Thrusters 40/30lbsPull-ups Kettlebell Swings 24/16kgPush-Ups 1 minute rest between each round.

Strength EMOM for 10 Minutes Working from the floor do 3 unbroken Split Jerks WOD 3 Rounds for time of 20 Deadlift 185/135lbs20 2-Count Mountain Climbers 20 See the Lights Sit-ups (plate or dumbbell)

Strength & Skill work. EMOM for 14 Minutes Odd 3 Power Clean ~ 50-60% of your 1RMEven Max set of unbroken Toes To Bar. Choose a weight and a rep scheme that you can sustain for 7 rounds of each.  If you’re still working on T2B go with Knee Tucks or Knees to Elbows. WOD […]

Strength Tabata Hollow RockTabata Superman Hold WOD AMRAP in 15 Minutes of  400M Run15 Box Jumps 24/20″20 KB Sumo Deadlift High Pull 32/24kg

  Strength EMOM for 10 Minutes Sprint 100M WOD AMRAP 12 Minutes 12 Lunges10  Snatches 95/65lbs8 Knees-To-Elbows