WOD
A.1
3 Rounds
10 Press
10(e) Single Arm Leaning Lat Raise
A.2
10 Rounds
10 Supine Ring Pull Up
10 True Push Up
10 DB Push Press #50/#35
A.3
3 Rounds
10 Pillar Plank to Press Up
10(e) Side Pillar w/ Reach
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WOD
A.1
3 Rounds
10 Back Squat
10 DB Step Up
A.2
3 Rounds
10 Power Snatch #115/#85
20 Box Jump Overs
30 Wall Balls
A.3
3 Rounds
20 Ipsilateral Deadbugs
10(e) Teapot
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Partner WOD
In Teams of 2:
5 Rounds
40 Pull Ups
10-8-6-4-2 Clean & Jerk #225/#155
5 Rounds
60 KB Swings
40 Teapot Walking Lunge
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WOD
A.1
5 Rounds
5 Bench Press
12 DB Hex Press
A.2
20 Minute AMRAP
Row 1000M
100M DB Farmers Carry
50 Sit Ups
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WOD
A.1
5 Rounds
5 Hang Power Clean
20 Banded Shrug
A.2
30-20-10
DB Snatch #50/#35
Burpee Box Jumps
A.3
3 Rounds
:10 Iso Ring Hold
10 Ring Row
:30 Hollow Hold
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