WOD’s

Bench Press : 1 Rep Max

Tricep Extension 8-8-8-8

Then:

Complete as many rounds as possible in 10 mins of:
10 Push-up (hand release)s
20 Double Unders
10 Pull-ups

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Banded Triceps Press

Bent Over Barbell Row 20-20-20-20

Band Deadlift : 1 Rep Max

Russian Kettlebell Swings
10 x 10 with biggest bell possible

Then:

Complete as many rounds as possible in 10 mins of:
6 Pistols (Alternating Legs)s
6 Knees To Elbows
9 Kettlebell Swing (Russian)s, 32/24 kg

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2 x 200 meter tire pull

Bench Press
6×3 at 40% 1RM with bands

Bent Over Barbell Row
12-12-12

Then:

Complete as many rounds as possible in 15 mins of:
3 Muscle Up (Bar)s
10 Hang Squat Cleans, 155/115 lbs
20 Kettlebell Snatches, 24/16 kg

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Band Pull Apart
25-25-25-25
(perform lying on bench)

Squat Snatch
8×2 at 75% 1RM

Snatch Pull 5-5-5

Then:

3 rounds for time of:
Run, 400 m
7 Push Jerks, 115/75 lbs
7 Toes-to-bars

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Good Morning
20-20-20

Back Squat (High Bar)
2-2-2-2-2-2-2-2

Squat Clean
6×2 at 70% 1RM

Then:

5 rounds for time of:
50 Double Unders
10 Sumo Deadlifts, 225/155 lbs
15 Kettlebell Swing (Russian)s, 32/24 kgs

Every 1 min for 10 mins:
2 Squat Cleans, 70% 1RM

10 rounds for time of:
Run, 200 m
5 Burpee Pull-up (chest-to-bar)s

Then:

Band Face Pull 25-25-25-25

Shoulder Press : 1 Rep Max

Floor Press 10-10-10

Then:

7 rounds for time of:
7 Deadlifts, 225/155 lbs
7 Handstand Push-ups
7 Ring Dips

Buyout
100 Band Tricep Push Downs

Extra Credit
100 more