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Can I Get A Witness
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100/75  Cal Row
50 Burpees
12 Hang Pw Snatches 95/65
50/35  Cal Row
25 Burpees
6 Hang Pw Snatches

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L2   75/35,  Hang Pw Cleans

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Split Jerk
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Work up to moderate double

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Tabata This!
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Row
Rest 1 minute
Squat
Rest 1 minute
Pull ups
Rest 1 minute
Push ups
Rest 1 minute
Sit ups
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Score is lowest round of each tabata

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Squat Clean
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Work up to a mod/heavy single
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Agen Wida
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5 Rounds
12 Deadlift  135/95
9 Hang Squat Cleans
6 STO

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L2   95/65
L3   Hang Pw Cleans,  75/35

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Hot Box
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800m
25 T2B
3 Rope Climbs
400m
20 T2B
2 Rope Climbs
200m
15 T2B
1 Rope Climb

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L2   Knee ups,  Modified Rope Climbs
L3   400/200/100,  Wt Sit ups

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Saturday Morning Beatdown
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Everybody Wang Chung Tonight

400
12 C&J 115/75
9 C&J 135/95
6 C&J 165/105
800m
6 C&J 165/105
9 C&J 135/95
12 C&J 115/75
400

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L2   Scale Wt,  200/400/200

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Meat Bag
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EMOM-24
15/10 Cal Row
5 Deadlifts 275/185 
10 Lateral Burpees

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L2   12/9,  225/155
L3   10/7,  155/105

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Cash In
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1 Mile
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Cindy at the Bar

AMRAP-20
5 Hang Power Cleans 95/65
10 Jerks
15 OHS

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L2   75/35,  Front Squats in lieu of OHS

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Drunk off the Yak
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AMRAP-20
5 HSPU
10 T2B
15 Med Ball Cleans 20/14

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L2   1-2 Abmat HSPU,  Knee ups,  14/10
L3   10 Seated KB Press or HR Push ups,  Hollow Leg Raises,  10/6

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Cash Out
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E3MOM-9
40 Double Unders
200m
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So Fresh, So Clean
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5 Rounds
Row 500m
10 Lateral Burpees Over ERG
400m

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L2   250m / Regular Burpees / 200m

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Back Squat
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5 x 10
@ 50% 1RM +5-10

Perform after ea set:
12 Box Jumps 24/20
Into 100m sprint
Rest :60-:90

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2 Rounds
10 Stict Pull ups
8/8 DB Rows
10 Beatswings
Rest :60

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L2   Inverted Rows

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Barbell Curls
3 x 8-12

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