Deadlifts 4x3

"Midline Madness"

4 sets not for time

15 Sit Ups

20 Hip Extensions

25 Flutter Kicks

30 Banded Good Mornings


"Clean Slate"

5 Rounds for Time

9 Power Cleans 135/95

15 Push Ups

21 Squats

200m run


Power Wheels

Amrap x3

15/12 Cal Bike

12 Power Snatches 95/65

Rest 3 minutes

Amrap x3 

15/12 Cal Bike

8 Power Snatches 115/80

Rest 3 minutes

Amrap x 3

15/12 Cal Bike

4 Power Snatches 135/95


"Open Water"

13 minute amrap

55/40 Cal Row

55 Thrusters 95/65

55 Pull Ups


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