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Warmup: 3 Rounds - 200m - 25 Dislocates - 15 Lunges - 5 Inchworm WOD: [SPECIAL] Run 5k - 5000m Run WOD: 15´Amrap - 12x Hang Power Snatches with 50.00kg / 35.00kg - 8x Bar Muscleups - 4x Handstand Pushups

Warmup: 3 Rounds - 100m Run - 10 Scap Pull-ups - 5 Tight Kip Swings - 5 Big Kip Swings - 10 Air squats - 10 Inch Worms + Push-up Strength: 15´Emom alt - MIN 1 - :30 Max SA KB Strict Press (R) - MIN 2 - :30 Max SA KB Strict Press (L) - MIN 3 - 12 KB Upright Row *Keep...

Warmup: - Foam Roller and Squat Prep Strength: 25´For 1 RM (5RM for Beg./Int.) - Back squats WOD: 12´Amrap - 10x Power Snatch with 50.00kg / 35.00kg - 20x Handstand Pushups 2´Rest and then, WOD: 12' Amrap - 10x Burpee Box Jump Overs with 60.0cm / 50.0cm - 20x...

Warmup: Foam Roller Strength: 5´Warm up and then - Back squats: *5 @ 60%, *5 @ 65%, *5 @ 75% *max reps at 85% WOD: 1600m Run , then 5 rounds of - 15x Hang Power Cleans with 50.00kg / 35.00kg - 20x Burpee Box Jump Overs with 60.0cm / 50.0cm - 25x Kettlebell Swings with...

Warmup: 5´DU Gymnastics: 15´For new Max High - Box Jumps Gymnastics: Emom for 10´ - 5x Weighted Pullups *look for new 5Rm WOD: 20´Amrap - 6x Handstand Pushups - 9x Chinups - 12x Goblet Squats 24/16Kg

Warmup: 400m. then 3 x... - 25 Jumping Jacks - 15 J/Squats - 10 Burpees Strength: 5 Sets (90" rest) - 100m Farmer Carry *You can use KB’s, or DB’s for this. Go heavy!! WOD: For Time (40´CAP) - 2001m Run - 11x Box Jumps with 60.0cm / 50.0cm - 11x Thrusters with 60.00kg...