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Alright, Alright, Alright

60-40-20

Abmat Sit ups

Double Unders

10 Deadlifts after each round (275/185)…

“Moon Tower”

With a 12 Minute Running Clock Complete:

Minutes 0:00 – 4:00 AMRAP of

4 x Snatches 135/95

3 x Muscle Ups

Minutes…

“AirRaid”

With a 10 Minute Clock Complete

20 x KB Swings 70/53

100m Run

20 x KB Swings

200m Run

20 x KB Swings

300m Run

2…

“Emporium”

AMRAP 24

5 x Pull Ups

10 x Push Ups

15 x Air Squats

20 x Sit Ups

25 x Double Unders…

“Liquid Lunch”
With a 12 Minute Running Clock perform
1 Minute to Complete 5 x OHS 135/95
1 Minute to Complete 10 x Power Clean
1 …

“Fran”

21-15-9

Thrusters 95/65

Pull Ups…

Partner WOD

“Fire and Ice”

2 Rounds for Time (One person works at a time)

10 x Snatches 135/95

20 x Cleans

30 x Back Squats

…

“Iron Lotus”

For Time

100 Bar Facing Burpees

Top of every minute complete 5 SDHP 95/65…

“Throw me some chicken”

With a 12 Minute running Clock Complete

1 Minute of High Hang Power Cleans 155/105

1 Minute of 100m Spr…

“After Shave and Taco Meat”

AMRAP 7

4 x HSPU’s

6 x Box Jumps 30/24

8 x Goblet Squats 53/35

Rest 2 Minutes

AMRAP 6

6 x Han…