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Strength: Deadlift – work to a heavy set of 5 Then, 18 minute AMRAP of: 15 Push-up 5/5 OHS with KB (24/16k) 100m Lunge

Skill: Pistol squat progression Then, 12 minute AMRAP of: 5 Power cleans (155/95lb) 7 Strict pull-ups 14 Pistol squats (alternating)* * If you don’t have pistol squats, perform 40 squats [...]

For time: 50 Double-under 7 Curtis P* (95/65lb) Run 800m 5 Curtis P 50 Double-under 3 Curtis P Run 800m * Curtis P = Power clean, place bar in front rack, lunge left, lunge right, push-press

Strength: Squat – work to a heavy set of 5 Then, 5 rounds for time of: 3 Rope climb 9 Wall ball (20/14lb) 12 SDHP with KB (24/16k – with opportunity to upgrade)

Strength: Front squat – work to a heavy set of 5 For time – 21-15-9 of: Front squat (95/65lb) Burpee Pull-up

“Hope” FGB format – Three rounds of: Burpees 75/55 lb Power snatch Box jump, 24/20″ box 75/55 lb Thruster Chest to bar Pull-ups If you donated – Thanks!! You can [...]

Strength: Overhead squat: 3-3-3-3-3 Then, three rounds for time of: 15 OHS Run 800m 25 Weighted sit-ups Biggie sized: 135/85lb OHS & 45/35 plate for sit-ups The Pack: 95/65lb & 35/25 [...]

Strength: Deadlift – work to a heavy set of 3 Then, “Helen” 3 rounds for time of: 400 meter run 21 Kettlebell swings (24/16k) 12 Pull-ups 5:30 crew with Cat after her last WOD [...]

Strength: Squat – work to a heavy set of 3 Then, “DracuLaura’s Big Birfday WOD” aka “Lordy Lordy Look Who’s Forty (reps)” AMRAP 18 minutes of: 10 Burpees [...]

Three rounds for time of: 50 Double unders 40 Sit-ups 30 KB cleans – 15/15 with 24/16k 20 Pull-ups 10 HSPUs