Strict Pull-ups 50 in as few sets as possible *modify with banded pull-ups or strict ring rows WOD 100 kb swings 53/35 At the top of each minute complete 5 burpees. (Starting at 3-2-1 go)

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3 rounds Kb swings 53/35 Push-ups Power Snatches 95/65 Burpees Partner A works a full minute on one movement while partner B rests a full minute. Then switch…

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Hero WOD “Harper” AMRAP in 23 minutes 9 Chest-to-Bar Pull-Ups 15 Power Cleans (135/95 lbs) 21 Air Squats 400 meter Weighted Run (45/35 lb Plate) *you will take the plate off your bar run with it then put it back on for your cleans

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Find a Heavy 1 rep clean and jerk WOD 10-8-6-4-2 of: Power Cleans, 135/95 200m Run after every round. *if 135/95 is more than 70% of your 1rm, choose a lighter weight.

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Partner wod 20 min AMRAP 400 m run (together) 20 single arm kb thrusters 53/35 20 toes to bar 20 push-ups Divide reps anyway you like but run is together.

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