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HOME/OUTDOOR WOD

WOD : 5 Rds for Time

15 DB/KB Goblet Thrusters
12 Burpees

OUTDOOR POWERLIFTING 

A. Back rack reverse Lunge + BSQ:             4 x [16 Lunges, alt + 4 BSQ]
B1. db KB/DB Bench press:                          4 x 8-12
B2. db KB/DB bent over row:                       4 x 8-12

[Rest 1-2 min before between B1. and B2.]

OUTDOOR OLYMPIC WEIGHTLIFTING

A. Muscle Clean:                                          5 x 5 @ 20-40% E90s
B. Front Squat:                                            5 x 5 @ 40%+ Tempo 2020 (2s down, 2s up) E90s
C1. Push Press:                                           4 x 4 @ AHAFA 
C2. DB Rotation Row:                                4 x 8 @ AHAFA

[Rest 1-2 min before between C1. and C2.]