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Strength 3 Sets 6 TEMPO Front Rack Front Foot Elevated Split Squats 3010 -rest 1-2 minutes between sets- WOD 40-30-20-10 Calorie Row 150’-100’-50’-25’  Double DB Front Rack Walking Lunges 50/35 CAP

Active Recovery In 3-4 Sets Build a challenging Turkish Get Up For The Day then 4 Sets 50’ Double DB Overhead Carry + 15-20 Feet Anchored Sit-Ups +  :20 Active Shoulder Dead Hang -rest 2 min between sets- then  3 Sets 27/22 Calorie Ski Erg

WOD “Jr.” For Time: 1200m Run OR 2400m Bike Erg + 17 Rounds of: 5 Pull-Ups 10 Push-Ups 15 Air Squats + 1200m Run OR 2400m Bike Erg CAP 40

Strength Snatch Complex Every 2:00 x 5 Sets 1 Pause at Knee Power Snatch + 1 Pause at Knee Squat Snatch -build a challenging complex for the day- WOD 5 Sets: 8 Hang Power Snatches 95/65 12 Box Jump Overs 24/20” 8 Thrusters 95/65 -rest

Strength 3 Sets 10 TEMPO + Pause Bench Press 32X1 + 8 Heavy DB Chest Supported Row -rest 2-3 min between sets- WOD AMRAP 20’ @ 60-70% Effort/Speed 18/12 Calorie Assault Bike 12 Hang DB Muscle Clean to Eccentric Curl 200m Run 16 Glute Bridge

Strength  Parallette Knee Tuck Hold Accumulate 2:00 Hold per person WOD “Devil Wears Prada” In Teams of 2: 3 Rounds For Time: 50/40 Calorie Ski-Erg 40 Toes To Bar 30 Double DB Devils Press 50/35 CAP 30 *In the remaining time until the 30 minute

Strength  Strict Press 4-4-2-2-1 -build to a challenging single for the day- WOD “That Went Straight Over My Head” In Teams of 2:  50 American KB Swings 53/35 50/40 Calorie Assault Bike 50 Double DB Push Jerks 50/35 50/40 Calorie Assault Bike 50 Double DB

WOD “Fitness Is For Friends, Not Food.” 4 Rounds For Time: 400m Run OR 1000m Bike Erg 15 Pull-Ups 30 Push-Ups 45 Air Squats CAP 40

Active Recovery In 3-4 Sets Build to a challenging Turkish Get Up For The Day then 4 Sets 50’ Double DB Overhead Carry + 15-20 Feet Anchored Sit-Ups +  :20 Active Shoulder Dead Hang -rest 2 min between sets- then  3 Sets 27/22 Calorie Ski