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Deadlift 3,3,3 rest 3 min + Teams of 2: Assault bike 200 calories 100 Sit ups Row 200 calories 100 situps

A1. 8 UB S2OH rest 1 min X7 A2. 8 Toes to bar unbroken X7 rest 2 min + WOD: 8 min AMRAP 5 Pull... Read More

4 Rounds for time: 21 Box jumps 24/20 18 Wall balls 20/14 15 KBS 53/35 12 Burpees

Strength: Front Squat 8,6,4 rest 3 min 3 Rounds for time: Row 500m 12 Hang Power Clean 155/105 50 Double Unders (10/8 Calorie Assault) 11... Read More

Teams of 2: 20 min AMRAP 100 Calorie Row 10 Rope Climbs (Sub 30 Pull ups/Ring Rows) 100 Back Squat 155/105 100 KBS 70/53

Gymnastics: EMOM for 6 min - 5 reps of hspu/pullups/muscle ups etc WOD:Row 500m max effort

3 Rounds Run 400m Row 500m Assault bike 30/20 calories + CrossOver Symmetry Iron Scap Protocol

Creighton’s 8 Year anniversary workout 100 Feet walking lunge 21 pull ups 21 sit up 100 Feet walking lunge 18 pull ups 18 sit up... Read More

Skill ohs positioning WOD: 4 rounds for time run 400 15 OHS 135/95

Strength: Squat Clean Max WOD: For time: 21-15-9 Burpees Toe 2 Bar