WOD

EMOM for 10 Mins
3 Back Squat 80% 1RM
3 Box Jumps 30"/24"

WOD
3 Shuttle Runs
5 Strict Pull Ups
7 Goblet Squats 24Kg/16Kg
9 KBS 24Kg/16Kg
7 Rounds for Time

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WOD

Skill Work
Rowing
Row 2000 Metres

WOD
5 Med Ball Press Ups
10 Med Ball Squats
15 Med Ball Sit Ups
20 DU
AMRAP 18 Mins

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WOD

Partner WOD
4 Mins On, 1 Mins Rest
Prowler Push
Bench Press
Row
Med Ball Burpees
Sled Pulls
Ring Rows
Med Ball Twists

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WOD

Skill Work
Pull Ups

WOD
Max Thrusters 42.5Kg/30Kg
Max KBS 32Kg/24Kg
Max OH Plate Lunges 20Kg/15Kg
Max Metres on Rower in 1 Min
Rest 1 Min Between Each
Repeat for 3 Rounds

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WOD

WOD 1
Row 500 Metres
Run 300 Metres
100 DU

WOD 2
15 DB Bench Press
15 Ring Rows
15 Plate Carry 15Kg/10Kg
15 DB Box Steps
5 Rounds for Time

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WOD

Sumo Deadlift
In 15 Mins find 1RM Sumo Deadlift

WOD
5 Strict Pull Ups
10 Deadlift
20 GHD Med Ball Sit Ups
AMRAP 12 Mins

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WOD

WOD 1
20 HRPU
15 OHS 40Kg/25Kg 
3 Rounds for Time
WOD 2
21-15-9
KBS 28Kg/20Kg
CTB
WOD 3
10 Burpees
10 Floor Press 40Kg/25Kg
10 DU
AMRAP 7 Mins
Rest 2 Mins between WODs

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