“Take a bite out of crime”

 In WODs

Lift: Hs front squat
Drop to 85% 1sx5r 1sxME REPS

Wod: Teams of 4-5min per station: 1min rest between sets

2 people 2oo m run
2 people max effort cals erg

2 people 2oo m run
2 people max effort cals assault bike

2 people 2oo m run
2 people max effort cals in ski erg

2 people 2oo m run
2 people max effort box step overs

Conjugate:
5rx10s @ 50% squat 30sec rest (speed)
4sx10r @ 50-60% (speed)
Single leg thrust jump 5sx5r each leg + wt
3sx20r single leg dl (k-bell)
Nordic curls (hamstring curls) 50r break as needed.

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