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CrossFit WOD:

20 min amrap

5 Thrusters 95#/65# RX+ 115#/85#

10 mountain climbers (L/R = 1 rep)

15 kb swings 53#/35# RX+ 70#/44#

200 meter run or 250 meter row

WEIGHTLIFTING/OLYMPIC LIFTING WOD @ 10

power clean + squat clean + front squat @ 75% of clean 4 x 1 +1+1

Snatch balance + 2 ohs @ 70% of ohs 3 x 1 + 2

Deficit deadlift 2-4″ @ 90% of deadlift 5 x 2

Metcon: Ring dip ladder EMOM

1 min (1 dip)

2 min (2 dip)

3 min (3 dip)

ect… Finished when unable to complete dips in the minute

Rest 2 min:

GHD Ladder 

1 min (1 ghd)

 2 min (2 ghd)

ect… same rules

MOBILITY/SKILL:

2 upper body exercises

2 lower body exercises