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SATURDAY

Warmup: Coaches Choice!

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7 minute AMRAP

5 Squat Cleans 185/115#

10 Ring Dips

rest 10 minutes

7 minute AMRAP

5 Hang Cleans 155/95#

2 Rope Climbs

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SUNDAY

Amnesty - Pick a workout you may have missed during the week or work on a skill

* 7 am Sunday Funday Crew ~ Everyone Welcome!

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MONDAY

Warmup: 12 minutes of

300  meter row

10 ball slams

10 slam ball front squats

20 weighted situps

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Strength: OTMx 10minutes - 3 Front Squat @ BW

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WOD: 5 Rounds for Time

100 meter farmers carry - athlete picks weight

15 Burpees

400 meter run

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