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Strength: EMOM 12 min. odd: 6-6-6-4-4-4 strict press (from the floor) even: 4-8 strict pull ups (2-3 pull up negative) WOD: 20 minutes time cap. 1-2-3... bear complex (30/20) 2-4-6... single arm dumbb

Conditioning: EMOM 16 min. min 1: 10-12 no jump burpee min 2: 8-10 lateral burpee over the dumbbell min 3: 6-8 burpee broad jump min 4: rest! WOD: Every 3:00 for 4 rounds 12 toes to bar (x1.5 knees to

Strength: Every 1:30 for 7 rounds 5-5-4-4-3-3-3 front squat *8 box jumps after every round WOD: For time AMRAP 8 min. 6 hang power clean (40/25) 12 steps barbell back rack forward lunge (40/25) rest 2