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Warm Up: Coaches Warm Up Strength: Front Squat 3 @ 70% / 3 @ 80% / 3+ @ 90% + 3kg Work Capacity: 12 min AMRAP 15 x Power Snatches...

Team Tuesday Warm Up: Coaches Warm Up Partner WOD Buy In: 200m Partner Carry 50 x Double Db Box Step Overs @ 22.5/15 50 x C2B 50 x Plank Burpees over...

Warm Up: Coaches Warm up Strength: Bench Press 4 x 5 @ 75% 1 x Max @ 70% Work Capacity: 13 min Time cap 1000/800m row 50 x Single Arm...

Warm Up: Coaches Warm Up Strength: Bench Press 4 x 5 @ 75% 1 x max reps @ 68% Work Capacity: 20 min EMOM 1 - 8/6 Cal AB + 8 x...

Warm Up: Coaches Warm Up Strength: 5x 2 x Clean + Jerks - building weight Work Capacity: 12 min Running clock 0 - 8 mins AMRAP 5 x Cleans @ 80/50 5...

Warm Up: Coaches Warm Up Strength: Front Squats 5 @ 65% / 5 @ 75% / 5 + @ 85% ( add 3kg from week 1) Work Capacity: 3RFT 25...

Warm Up: Coaches Warm Up Partner WOD 4RFT 400m run - run together 25 x Syn DB Snatches @ 22.5/15 25 x Sync Burpees ...

MEMORIAL DAY MURPH 1 Mile Run 100 x Pull Ups 200 x Push Ups 300 x Air Squats 1 Mile Run ...

Warm Up: Coaches Warm Up In Teams of 3 120 cal AB 100 x STOH @ 55/35 100 cal AB 80 x Hang Power Cleans @ 65/40 80 cal AB 60 x Front...

Warm Up: Coaches Warm Up Skill: Handstand Push Ups Work Capacity: "Diane" 21 - 15 - 9 HSPU Deadlifts @ 100/70 ...