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Thursday
Strength: Bench 6X5
Max Rep Dips immediately after each set

The athlete will perform bench press 6 sets of 5 repetitions. After each set, the athlete will move immediately to the rings, bench or box to perform a maximum number of dips possible. This is to be repeated after each completed set.
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WOD: 10!
Pullups
HRPU
10 Double Unders after each set

Athletes will move through the above couplet of movements starting with 10 repetitions of pullups and hand release pushups then they will complete 10 double unders. The athlete will then complete 9 repetitions of the couplet then 10 double unders all the way down to 1 repetition and 10 double unders .
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Endurance: At the Box
6, 8 or 10 X 400 meter run
Rest is Equal to Work (1:1 work/Rest)

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Friday
12 Min AMRAP of:
10 Knee to Elbows
20 Box Jumps (24/20)
30 Walking Lunges
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Saturday
"Randy"
For Time
75 Snatches @ 75#/45#
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Sunday
Amnesty

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