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Work Clean Technique or 5×3 Clean Increasing (Rest as needed) WOD “Fran” 21-15-9 Thrusters 95/65# Pull-ups   Rest 5min Finisher 10min KB Complex  

Work A1) Bulgarian Split Squats 4×6/side Increasing (Rest 1min) A2) Ring Row x10 (Rest 2min) WOD 4 sets for time 200ft Shuttle run 2 Rope Climbs 50ft KB Front Rack Walking Lunges 24/16kg 15 Pull-ups 10 DB Snatches 50/35# Rest 2min

Work Sled Push 6x50ft Increasing (rest 2 mins) WOD AMRAP 20mins 400m Row 20 Box Jumps 24″/20″ 20 KBS 24/16kg 20 Thrusters 45/35#

Work Deadlift 5×3 Increasing (Rest as needed) WOD EMOM 16 min 0- 6 Burpee Box Jumps 24″/20″ 1- 6/side OH Walking Lunges 45/25# Finisher 100 Sit-ups for time

Work Bench Press 6×3 Increase each set (Rest as needed) WOD 3 Rounds for time 50 DU 21 Air Squats 18 DB Snatches (9/side) 50/35# 15 Burpees 12 KB Thrusters 24/16kg 9 Push-ups 6 Pull-ups

WOD “Filthy 50” 50 Box jump, 24/20 50 Jumping pull-ups 50 Kettlebell swings, 24/16kg Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45/35# 50 Back extensions 50 Wall ball shots 20/14# 50 Burpees 50 Double unders

Work 4 Sets DB Bentover Row x6/side Increase each set, Rest 1min Weighted Pull-ups x4 Increase each set, Rest 2min WOD AMRAP 12min 400m Row 12 Box Jumps 24″/20″ 9 KBS 24/16kg 6 Burpees

Work EMOM 12 mins 0- Thrusters x8 @ 45/35# 1- HR Push-ups x10 WOD 4 sets of on the min 1-DB snatch (choose weight) 2-KB Goblet Squat 24/16kg 3-Ring row 4-Sit-ups 5-rest (Score: total reps)