Wednesday the 15th

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I.
3 Rounds (NFT)
10 GHRs
10 Band Pull-Aparts
10 Push-ups

II.
Bench Press
5 x 5 (@65%)

III.
AMRAP (7) 
7 Power Cleans (135/95#)
7 Ring Dips

IV.
3 Rounds
100m Farmer’s Carry (Pair 53/35#)
10 Evil Wheels
100m BB Carry (135/95#)
20 Alt. KB Snatch 53/35#
100m Sprint
20 Step-ups (20″)

V.
3 Rounds (NFT)
15 weighted Hip Extensions
30s Weighted Plank Hold
12 Hollow Rockers

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Filed under 3 Rounds, amrap, crossfit, Olympic Weightlifting, Power Lifting, strength & conditioning, WOD

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