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Primus Fitness – Spartan Lite Warm-up Weightlifting – 4×5 Hang Power Clean + Split Jerk – 4×5 Full Clean + Split Jerk *Increase Load After Each Set* After Each Set: – 4×10 Top Side Half Moon – 4×8 Jefferson Curl WOD AMRAP 23 Teams of 2 Buy In – 400m Sled (2/1) then 10 Synchro […]

Primus Fitness – PrimusFit WOD Teams of 2 30′ AMRAP: 50 Cal Bike 40 M. Sit-ups 30 Synchro Deadlifts 30 Synchro Back Squats 40 Pull-ups 50 Double Unders

Primus Fitness – PrimusFit OLY – 4×5 Hang Power Snatch – 4×3 Snatch Balance – 4×5 Full Snatch *Increase Weight After Each Set* After Each Set: – 4×10 Basketball Abs – 4×10 Upper Back Ext () () WOD Every 2 Mins x 8 Rounds: – 100m Run – 5 Burpees *Add 1 Burpee each round

Primus Fitness – Spartan Lite Warm-up Weightlifting – 4×5 Hang Power Snatch – 4×3 Snatch Balance – 4×5 Full Snatch *Increase Weight After Each Set* After Each Set: – 4×10 Basketball Abs – 4×10 Upper Back Ext WOD AMRAP 16 200m Run 20 Sit Ups 15 Wall Ball 10 Ring Rows 5 Power Cleans (60%)

Primus Fitness – PrimusFit WOD For Time Teams of 3 1500m Row 15 Tire Flips 75 Hammer Strikes 600m Hammer Run (2 per team) 30 Pull Ups 30 Box Jump (24/20) 6 Bear Complex (135/95) – 2 Deadlift – 2 Power Clean – 2 S2OH – 2 Back Squat 15 Burpee Over Bar 60 V

Primus Fitness – PrimusFit OLY – 4×5 Snatch Balance – 4×4 SOTs Press – 4×3 OHS *Increase Load After Each Set* After Each Set/As Needed – 4×1 min Door Jamb Stretch Hold – 4x 1 min Under Arm Stretch Hold – 4x 20 Shoulder CARs – 4×10 Russian Baby Makers () WOD Red Pill –

Primus Fitness – Spartan Lite Warm-up Weightlifting – 4×5 Snatch Balance – 4×4 SOTs Press – 4×3 OHS *Increase Load After Each Set* After Each Set/As Needed – 4×1 min Door Jamb Stretch Hold – 4x 1 min Under Arm Stretch Hold – 4x 20 Shoulder CARs – 4×10 Russian Baby Makers WOD Red Pill

Primus Fitness – PrimusFit WEATHER ADVISORY It is, in fact, very hot and humid out. You need to come to the gym hydrated to complete this workout. Drink Water throughout the day. Warm-up Skills 10 Minute Parallel Pass Through WOD But Its Hot Out 2 Rounds For Time 800m Run 5 HSPU (30 Sec Handstand

Primus Fitness – PrimusFit OLY – 4×5 Mid Hang Power Clean – 4×5 Full Clean – 4×5 Overhead Step To Split – 4×5 Push Jerk In Split *Increase Load After Each Round* After Each Set: – 4×10 Jack Knife – 4×10 Upper Back Ext. () () WOD The Nays Have it 10 Rounds for Time

Primus Fitness – Spartan Lite Warm-up Weightlifting – 4×5 Mid Hang Power Clean – 4×5 Full Clean – 4×5 Overhead Step To Split – 4×5 Push Jerk In Split *Increase Load After Each Round* After Each Set: – 4×10 Jack Knife – 4×10 Upper Back Ext. WOD AMRAP 22 Teams of 2 100m FC Together