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Warm Up: Coaches Warm Up   Skill: Double Unders   Work Capacity: 3RFT 80 x Dubs 25 x TTB 10 x Burpee Pull Ups...

Warm Up: Coaches Warm Up   Work Capacity: 16min AMRAP 52 x Air Squats 26 x Hang Power Cleans @ 50/35 13 x HR Push Ups   Core Finisher: 3x :45sec Plank :30 sec Arch :45sec Russian Twists...

TEAM TUESDAY Warm Up: Coaches Warm Up Partner WOD Part A - Team Total - 8mins to establish 1RM Power Clean 5 min transition Part B - 1 min on :30 sec rest until reps...

Warm Up: Coaches Warm Up   Skill: Bar MU Drils and Skillz   Work Capacity: 3RFT 400m Run 20 x Single Arm DB Push Press @ 22.5/15 5 x Bar MU...

TEAM WOD Warm Up: Coaches Warm Up In Teams of 3 25min AMRAP 400m run - run together 30 x GTOH @ 60/40 - split reps 400m run - run together 30 x Power Snatches @ 60/40...

Warm Up: Coaches Warm Up HAM Friday "FREAK +"  - 30min Time cap FR = 1rd of FRAN - 21 x Thrusters + 21 x Pull Ups E = 1rd of EVA - 800m...

Warm Up: Coaches warm Up   Skill: Power Snatch Barbell Cycling   Work Capacity: 15min AMRAP 8 x Pull Ups 10 x Power Snatches @ 30/20 12 x Wallballs @ 20/14...

Warm Up: Coaches Warm Up   Skill: Ring MU   Work Capacity: 13min Time Cap A - 20 x Ring Muscle Ups B - 50 x Pull Ups + 40 x Push Ups C - 80 x...