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WOD

Friday, April 21

Part A. 5x50ft HS Walk (sub 60s HS Hold or 30 Shoulder Taps) *Rest 90s in between WOD: 15m Clock: 5m AMRAP: "Cindy" 5 Pull-Ups 10 Push-Ups 15 Air Squats 2m REST 5m AMRAP: "Nate" 2 Muscle Ups (sub Bar, Banded Bar, Box Bar, 2:1 C2B, 1:1 Pull-Up/Dip) 4 HSPU 8 KBS (70/53) Immediately into... 3m AMRAP Max Rep DU (sub 2:1 singles)

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Thursday, April 20

Part A. Take 15 minutes to work on Rope Climbs. This will include different leg wraps and foot placement, proper technique for regular climbs and for legless rope climbs. WOD: 21-15-9-6-3 Power Cleans (165/115) Strict HSPU DB Box Step Overs (24/20" @ 45/35#) *must hold DBs in farmer carry position (not on shoulders)

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Wednesday, April 19

Part A. Clean and Jerk 10x1 *Build up to a heavy single. Full squat clean & split jerk. WOD: For time: (15m CAP) 30 Deadlift (225/155) 20 C2B Pull-Ups 200m Run 20 Deadlift (275/185) 20 C2B Pull-Ups 200m Run 10 Deadlift (315/205) 20 C2B Pull-Ups 200m Run

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Tuesday, April 18

Part A. Front Squats (14m CAP): 2 Rounds: 5 @ 75% 3 @ 85% 2 @ 90% 1 @ 95% WOD: 17m Clock: 5m AMRAP 10 Snatch (95/65) 10 Box Jump (24/20") 3m REST 4m AMRAP 8 Snatch (115/75) 8 Box Jump (26/22") 2m REST 3m AMRAP 6 Snatch (135/95) 6 Box Jump (30/24")

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Wednesday, April 12

Part A. Strict Press 15m EMOM 0:00-5:00: 3 Strict Press (warming up to 80%) 5:00-15:00 2 Strict Press @ 80% WOD: For Time (15m CAP) 12-9-6-3 Squat Clean Thrusters (185/125) Bar MU (sub banded, jumping, 2:1 C2B, 1:1 Pull-Up+Ring Dip)

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Tuesday, April 11

Part A. Deadlift Party: 0:00-3:00: 4 @ 75% 3:00-6:00: 3 @ 80% 6:00-9:00: 2 @ 85% 9:00-12:00 1 @ 90% WOD: 16m AMRAP 16 Push Press (135/95) 16 steps OH Walking Lunge 48 DU (or 8 attempts and 80 singles)

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Monday, April 10

Part A. Thrusters for time: (12m CAP) 15 reps @ 135/95 10 reps @ 155/105 8 reps @ 165/115 8 reps @ 185/125 *90s rest between each set. WOD: 15m EMOM Min 1: 8 Hang Squat Snatch (115/75) Min 2: 12 C2B Pull-Ups Min 3: 2 Rope Climbs (sub 100ft Farmer Carry or 100ft Sled Pull)

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