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Warm-up 2 Round
10 Air Squat
10 Spiderman Lunge
10 Cossack Squat
2 Round
5/Side Thread the Needle
5/Side Scorpion Stretch
10 Pass Thru
10 Good Morning
2 Round
10 Iron Cross Stretch
10 Cat Cow stretch
10 90/90 Hip Stretch
2 Round
5 Goblet Squat
10 Russian Swing
10 Deadlift Weightlifting 1a: Deadlift (8@55%, 8@65%, 4@75%, 4@80%) Metcon 1: Metcon (AMRAP - Reps) AMREP 6
6 Deadlift (135/95)[185/125]
6 Hang Power Clean
6 S2O 2: Metcon (AMRAP - Reps) AMREP 4
4 Deadlift (155/105)[205/145]
4 Hang Power Clean
4 S2O 3: Metcon (AMRAP - Reps) AMREP 2
2 Deadlift (185/125)[225/155]
2 Hang Power Clean
2 S2O BrewCity Home WOD 3 x 5 Min AMRAPS
10 KB Deadlift
10 Russian Swing
10 Goblet Squat
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