for Quality 15′:10x DB F-Squats 2×50/35lbs(KBs RX 2×24/16kg)10x Strict Pull-ups10x Floorpress 2×50/35lbs10x HSPUs (Sc.: on Box, HRPUs)1′ Break WoD:21-18-15-12-9-6-3 reps, for time:– SDHPs 32/24kg– HRPU’s– DU’s[CAP 15′]

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Strength/Skill:(5′ warm-up + find starting weight)Every 2′ for 5 Rounds:5-8x OHS 50/35kg (sc.: F-Squats) WOD: AMRAP 12′:(5′ warm-up + find weight)15x Power Snatch 35/25kg7x Bupees3x T2B

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OTM 10′:1) 10x HRPU’s (*weighted) 2) 10x Wallballs 20/14lbs (*no Squat) WOD: 5 RFT:20x F-Racked Walking Lunges 2×24/16kg (DB: 2×50/35lbs)20x T2B20x alt. Gorilla Rows 2×24/16kg (DB: 2×50/35lbs)[Cap 24′]

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Strength:(5′ warm-up + find starting weight)Every 2′ for 5 Rounds:5x Deadlift 120/80kg WoD: “DECK of CARDS”:for time:Teams of 2 (on/off):(Face Cards = 10 reps, Ace = 11 reps) Choose Option 1 (Cardio):♥ = Burpees♠ = Wallballs 20/14lbs♦ = Kettlebell-Swings 24/16kg♣ = V-upsJoker = 0 reps, next reps x2[Cap 20′] or Option 2“Meathead Deck of Cards”…

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A): OTM 15′:1) ME Farmers Walk 2x 32/24kg2) 15-20x alt. Legraises in Plankposition3) 15-20x Sit-ups B) WoD: AMRAP 15′:10 Rounds:5x Pull-ups (*C2B)10x Wallballs 20/14lbsthen: 100x DU’s (300x SU’s)remaining time: Burpees

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For Quality 14′:4x turkish get-ups 24/16kg (2/2)8x slow Leg/Knee Raises on Bar16x KB-Swings 24/16kg (*alt. 1-arm)~1′ Break WOD: OTM 10′:(5′ warm-up + find starting weight)1) 5x Clean 60/40kg2) 5-8x Pull-ups (*MU’s)

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Continuous Movement 10′:– Banded Side Steps green/blue– Flutter Kicks– Floorpress 2×50/35lbs~ 1′ BreaK WoD:5×20”on/10”off on each exercise.20” Break beetween exercises.(36×20”on/10”off with Breaks)1) 5x Pull-ups2) 5x Push-ups3) 5x Squats4) 5x Sit-ups5) 5x DU’s (SU’s/3)6) 5x Row for Cal (Burpees)[18′]

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Strength/Skill:(5′ warm-up + find starting weight):Every 2’5′ for 6 Rounds:1x Thruster1x S2O2x alt. Lunges1x S2O1x ThrusterRX@ 50/35kg WOD: AMRAP 8′:12x Push-Ups8x SDHPs 32/24kg4x Burpees over KB

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A) E2MOM for 12′ (2rds):1) 4-6x Turkish Get Ups 24/16kg Kettlebell2) 8-10x Gorilla Rows & 8-10 Plank Row 24/16kg Kettlebell3) 8-10 Kettlebell Halos & 8-10 American Kettlebell Swings 24/16kg B) WOD: „Bruce Willis“:For Time:75x/60x Strict Pull UpsEvery 2’ Complete: 10x Floorpress 2×50/35lbs[Cap: 12’]

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WoD: For time, Teams of 2 (on/off):Buy-In:50x Push-Ups (*HSPU’s)50x Sit-Ups (*T2B)50x Air Squats (*Pistols) Then, EMOM for 24′ of:100 meter Shuttle Run (4x to the End and back) ( (45x JJ’s / 45x DU’s – 90x SU’s) | PlankSwitch as needed. Cash-Out:50x Air Squats50x Sit-Ups50x Push-Ups[Cap 40′]

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