Strength-

Push Press

2-2-2-2-2-2 (Linear)

Wod-

Two Little Witches

‘Karen’

150 Wall Balls 20#/14#

then with no rest…

‘Annie’

50-40-30-20-10

Double Unders

Sit ups

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Strength-

Power Snatch 5×5

Wod-

‘Coe’

10 rounds;

10 Thrusters 95#/65#

10 Ring Push Ups

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Strength-

Front Squat 5×5

Wod-

15min AMRAP:

15 Pull-ups

20 Box Jumps

30 OH Walking Lunges with a Plate 45#/25#

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Strength-

15 min to find 1rep max

Hang Squat Snatch

Wod-

‘Hansen’-

5rds:

30 kb swings 2/1.5 pood

30 burpees

30 GHD’s

*45min cap*

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Strength-

Push Press 5×5

Wod-

5rds:

10 Pistols

200 M Run

10 Deadlifts 255#/175#

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Strength-
Hang squat clean- one rep max

Wod-
15 min amrap:
5 wall walks
15 Kb swings 70#/53#
50 squats

Finisher- prowler push