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Strength 3-Position Pause Deadlift Every 4:00 x 3 Sets 8 3-Position Pause Deadlift -rest the remainder of the 4:00 block- WOD “ ” Every Minute on the Minute x 15 Rounds 4 Deadlifts 155/105 4 Hang Power Cleans 155/105 4 Push Jerks 155/105

Strength 3 Position Pause Front Squat Every 4 Minutes x 3 Sets 8 3-Position Pause Front Squat  -rest the remaining time in the 4:00 block- WOD “Fran-Land” Every 3:00 x 6 Sets 10 Chest To Bar Pull-Ups 12 Double KB/DB Front Squats 14/10 Calorie Assault

WOD “2013 V.2”  For Time: 400m Run 60 Medicine Ball Squat Cleans 30/20 400m Run 50 Wall Balls 30/20 400m Run 40 Medicine Ball Squat Cleans 30/20 400m Run 30 Wall Balls 30/20 400m Run CAP 28

Strength  Push Press 5 @ 80% of 8RM 5 @ 84% of 8RM 5 @ 88% of 8RM 5 @ 88% of 8RM -rest 2 min between sets-  WOD “Feeling Pushy” AMRAP 12’  6 Push Press 12 Box Jump Overs 12 Single DB Box Step

Active Recovery 3 Sets 15-20 Poliquin Heel Elevated Single Leg Squats / side -rest :30 between legs- then 3 Sets 12-15 Modified Reverse Nordic Curls -rest 1:00 between sets- then 5 Sets 15/12 Calorie Assault Bike :30 rest 20-30 Alternating Crossover V-Ups :30 rest 10-12

Strength 3-Position Pause Deadlift Every 4:00 x 3 Sets 8 3-Position Pause Deadlift -rest the remainder of the 4:00 block- WOD “Grip Skills” 4 Sets 15 Double DB/KB Deadlifts 70/53 100’ Farmers Carry 70/53 12 Kipping HSPU -rest 1:30 between sets-

Strength – Top End Power  3 Sets :15 Max Effort Bike Erg 1:45 Easy Bike/Transition :15 Max Effort Row 1:45 Easy Row/Transition WOD EMOM 20’  :30 Bike Erg/Echo Bike @ 40-50% of Top End Power :30 AMRAP Burpee To Target :30 Row @ 60-70% of

Strength 3 Position Pause Front Squat Every 4 Minutes x 3 Sets 8 3-Position Pause Front Squat  -rest the remaining time in the 4:00 block- WOD 10 Sets AMRAP 1’  6 Squat Cleans 165/115 6 Toes To Bar **AMRAP Double Unders in Remaining Time** -rest

Strength  Push Press Build to an 8RM Push Press WOD “Potato Chips” In Teams of 3 200/160 Calorie Ski Erg 150 Box Jump Overs 100 Single DB Box Step Ups 50 Synchronized Single Arm DB Push Press CAP 32