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WOD

30 DB Hang cleans 50/35
30 Burpees
30 DB Front Squats 50/35
20 DB Hang Cleans
20 Burpees
20 DB Front Squats
10 DB Hang Cleans
10 Burpees
10 DB Front Squats

Wave Load Every :90- Back squat
**Percentages off 1RM Back squat
10 – @ 35 % (RPE 4)
6 – @ 45% (RPE 5)
4 – @ 50 % (RPE 5.5)
10- @ 45 % (RPE 5)
6- @ 50 % (RPE 5.5)
4- @ 55 % (RPE6)
10 – @ 50 % (RPE 5.5)
6 – @ 55 % (RPE 6)
4- @ 60 % (RPE6.5)

“Christian Regenhard”
*Firefighter Hero WOD

For Time
10 Strict Presses
15 Overhead Squats
20 Push Presses
25 Front Squats
30 Push Jerks
35 Back Squats

TC: End of Class

100 Double Unders
18 Cal row
5 Squat Cleans 135/95
80 Double Unders
15 Cal row
4 Squat Cleans
60 Double Unders
12 Cal row
3 Squat Cleans
40 Double Unders
9 Cal row
2 Squat Cleans
20 Double Unders
6 Cal row
1 Squat Clean