Monday 03/16/2026

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Strength 
BACK SQUAT
Every 3:00 × 3 sets
2 Back Squats @78-82%

WOD
"Emerald"
2 sets For Time:
9-6-3
Squat Cleans 135#/95#
15-12-9
Handstand Push Ups
-rest 3:00 between sets-

Saturday 12/20/2025

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WOD
"12 Days of Christmas"
For Time:
1 Rope Climbs (Scale 3 Strict Pull Ups)
2 Squat Clean 155#/105#
3 Muscle Ups (Bar or Ring)
4 Burpees
5 Deadlifts 155#/105#
6 Pull Ups
7 V-Ups
8 Wall Balls 30#/20#
9 Box Jumps 24"/20"
10 Back Rack Lunges 155#/105#
11 Handstand Push Ups
12 Thrusters 155#/105#