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Strength DB Row 5+5 3/3 Seated Leg Lifts 7 RDS WOD 2500 M Row
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Strength Bench Press 7x5 3/3 WOD 24 Alt. RKBS (55/35) 12 Alt. KB Lunge Clean 6 Alt. KB Snatch 12 Min. AMRAP
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Skill Rings WOD 100 DU’s 80 Sit-up 60 Pull-up 40 Box Jump 20 Cal. Bike
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Strength SL DB Shoulder Press 8+8 20/15 Candlestick Rocker 6 RDS WOD 12 Front Squat (95/65) 10 Burpee Over Bar 8 Pike Push-up 10 Min. AMRAP
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WOD “Grace” Post WOD Calisthenics
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Skill Parallettes WOD 20-18-16-14-12-10-8-6-4-2 Push-up 2-4-6-8-10-12-14-16-18-20 KB FR Lunge (55/35)
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Volume 7/5 Strict Pull-up 5 Thruster Alt. Min./16 Min. WOD 20 KBS (55/35) 15 GHD Sit-up 10 Goblet Squat 4 RFT
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