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Monday

Deadlift 6-6-4-4-2-2 (start ~80%)

Metcon:
10 – 1
hang power clean 60/40
push press
pull ups

Tuesday

Press 3-3-3-2-2-2-1-1-1 (climbing)

Metcon:
AMRAP 15
20 press (barbell)
20 KBS 24/16
20 abmat sit ups

Wednesday

EMOM 14:
Even: 5-10 ring dips (box dips)
Odd: 5-10 pull ups

Metcon:
7 rounds for time
12 DB/KB snatch
40 DU
12 T2B

Olympic: Squat snatch

Thursday

WOD (S):
tabata smash up
3 rounds, 2 min on 1 min off
SDHP 35/25
Box overs
Burpees

Friday

HBBS (deload) 5×5 @ 60%

Thruster 3×10 (light)

Metcon:
40 pistols
15 pull ups
30 pistols
15 pull ups
20 pistols
15 pull ups
10 pistols
15 pull ups

Saturday

Team WOD 11:00, open doors 12-14

Sunday

Open doors 14-16

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