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Strength/Skill 4 rounds 4x strict press + 6x push press 6x nordic hamstring curl WOD "test" 2000m row for time 10min ""flow session"" 20x...

Strength/Skill 4 rounds 2x tng power clean + 1x hang squat clean 2x 15 sec tuck hold WOD 3 rounds 40x walkng lunge 20x hang power clean...

Strength/Skill 4 rounds 8x-10x strict pull up 10x wtd cassock squat WOD 2 rounds 5 min amrap 8x pistol (alt.) 8x pull up 16x kb swing -2...

Strength/Skill 4 rounds back squat (r1-8x,r2-6x,r3-4x,r4-2x) 8x 1-arm bent kb row WOD "open wod 13.2" 10 min amrap 5x shoulder 2 overhead...

The open is coming. Soon Friday Night Light’s will start, and the cut throat gym competition shall begin. Time do dial in our movements...

Strength/Skill 4 rounds 6x close grip bench press 5x/5x/5x row technique legs/legs+back/legs+back+arms WOD "1000m row for time" Then w/...

Strength/Skill 4 rounds 16x front rack dbl kb reverse lunge (alt) 8x landmine 1-arm kneeling press WOD 3 rounds 20x renegade row + step...

Strength/Skill 4 rounds 4x overhead squat 3sec puase @ bott. 8x wtd ring row WOD "Open 14.1" 10min amrap 30x double under 15x power snatch...

Strength/Skill 4 rounds 8x 1-leg deadlift w/ barbell 8x wtd dips WOD 50*40*30*20*10 *15x sdhp w/ kb sit ups mtn climber (l+R=1)

Strength/Skill 4 rounds 5x thruster 4x tuck 2 invert WOD 5 rounds 60sec max cal row 60sec max thrusters 60sec rest

Strength/Skill 4 rounds 4x overhead squat 3sec puase @ bott. 8x wtd ring row WOD Every 2 minutes for 16min (8x complex's) 1x barbell...

Strength/Skill 4 rounds 5x thruster 4x tuck 2 invert WOD 12min amrap 5x pull up 10x alt DB snatch 15x situp

Strength/Skill 4 rounds 6x close grip bench press 5x/5x/5x row technique legs/legs+back/legs+back+arms WOD w/partner 20 rounds p1. 150m...

Strength/Skill 4 rounds 8x 1-leg deadlift w/ barbell 8x wtd dips WOD 3 rounds 60sec ME sumo deadlift high pull 60 sec ME burpees 60sec ME...

Strength/Skill 4 rounds 6x close grip bench press 5x/5x/5x row technique legs/legs+back/legs+back+arms WOD w/ partner 2 rounds 500m @ 1k...

Strength/Skill 4 rounds 16x front rack dbl kb reverse lunge (alt) 8x landmine 1-arm kneeling press WOD "Open 11.5" 20min amrap 5x power...

Strength/Skill 4 rounds 4x overhead squat 3sec puase @ bottom 8x wtd ring row WOD 4 rounds 15x ohs 115/85 15x horizantal body row 30x...

Strength/Skill 4 rounds 5x thruster 4x tuck 2 invert WOD 20 rounds 2x burpee + 1x suicide (15', 30') 1 round every 30sec

Strength/Skill 4 rounds 16x front rack dbl kb reverse lunge (alt) 8x landmine 1-arm kneeling press WOD "Open 12.3" 18 min amrap 15x box...

Strength/Skill 4 rounds 8x 1-leg deadlift w/ barbell 8x wtd dips WOD 6 min amrap DUs 3 min rest 6 min amrap Wallballs -emom 12x jump lunge-