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Strength : Every 2 mins for 10 mins 5 Strict pull ups Conditioning : Every 2:30 mins for 15 mins (6 rds) 8 Box Jump overs 12 Slamballs 16 Airsquats
Strength : 5 rds 10 Strict Single arm strict press (5 each side ) 5 Push up with temp 43X1 Conditioning : 4rds 30/30 of Wallballs 4rds 30/30 of DB snatch Core : 4rds 10 Leg Raises 10 Reverse Crunch 10 Sec Hollow Rest 30 Between rds
Strength : 5 Rds 20 Reverse Lunges with KB (10 Each Leg) Core : 6 x 20 sec Sec Floor L Sit Conditioning : AMRAP 10 Mins 20 Swings Russian 10 Burpees 18 Swings 9 Burpees 16 Swings 8 Burpees ..... all the way down 2 &1. If completed start back at 20 again
Strength: Reverse Lunges 5x10 each leg Core : Accumulate 2 mins in L-Sit Position Wod : 10 min Amrap 20 Kb Swings 20 Burpees 19.... 19..... 18.... 18.... If you make it all the way down before 10 mins is up. Start coming back up towards 20 again