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Friday Feb 5th HAPPY BIRTHDAY ALI!!!

WISHING A Very HAPPY 39th BIRTHDAY TO EVERYONES FAVORITE CHEERLEADER, ALI!



Warm up: 3 rounds

5 Good Mornings 5 Back Squats 5 Strict Press 5 Stiff leg Deadlifts 5 Front Squats



Strength: 10MIN EMOM

3 Power Clean + 9 Push ups



Conditioning: 3 Rounds: 15 Front Squats (95/65) 39 Double Unders 3 Rounds: 12 Thrusters (95/65) 39 Double Unders 3 Rounds: 9 Hang Squat Clean Thrusters (95/65) 39 Double Unders



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Strength: 10 min AMRAP 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: 4 rounds 30 Dubs 20 Alt DB Snatches (50/35) 10 Wall balls 5 Chest to bar pull ups

Strength: Bench Press 1x8 @ 65% 1x8 @ 70 % 1x6 @ 80% 1x6 @ 85% Bicep curls 3 x 12 Tricep Curls 3 x 12 Conditioning: For Time 21 Power Cleans (135/95) 21 HSPU/Kneel and Press 400m Run 15 Power Cleans

Conditioning: Partner WOD Buy-in: 5000m/4000m row (Split evenly) Then, 10 rounds of: 8 OHS (115/75)(95/65) 4 Toes to bar 2 wall walks Each partner performs a full round before switching

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