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Primus Fitness – Spartan Lite Warm Up Weightlifting Press 4 x 8 @ 70% WOD Teams of 2 Split Reps 100 Reps of teh Following Air Squat Push Up Ring Row Sit Up AKBS Step Up Push Press Lunge Russian Twist (2ct) 800m Run

Primus Fitness – PrimusFit Skill – Rope Climb Practice WOD Teams of 2 Split Reps 25 Min AMRAP: – 1000m Synchronized Row – 6 Rope Climbs (2:1 Rope Pulls) – 60 Sprawls – 40 Pistols – 30 HR Pushups – 20 Deadlifts (225/155) *2 Min Rest* – Max Bike Cals in 4Mins (Switch as needed)

Primus Fitness – PrimusFit Weightlifting Squat 4 x 8 @ 70% WOD 5 RFT: – 200m Run – 100m Waiter’s Carry (RX 40/30, RX+ 53/35) – 40 Dubz (1:1 Singles) – 10 Squat Clean(L1 115/75, L2135/95) *22 Min Cap*

Primus Fitness – Spartan Lite Weightlifting Squat 4 x 8 @ 70% WOD For Time 21 – 15 – 9 400m Run SA Snatch DB Thruster Ring Row Leg Lift

Primus Fitness – PrimusFit WOD Death By A Thousand Cuts Teams of 3/Split Reps For Time 1500m Row 21 Clusters (95/65) 21 Burpees 21 Pull Ups 800m Team Run 30 HPC (115/75) 30 Box Jump (24/20) 30 V Up 1500m Row 45 SA Snatch (50/35) 45 Goblet Squat 45 Deadlift (135/95) 800m Sled (2/1) 60

Primus Fitness – PrimusFit Warm Up Weightlifting Deadlift 3 x 10 @ 70% WOD No Body No Crime 10 Rounds for Time 20 DUs 5 HSPU (10 seated Z Press) 10 RKBS (70/53) RX+ 30 DU

Primus Fitness – Spartan Lite Warm Up Weightlifting Deadlift 3 x 10 @ 70% WOD The Punch 10 Rounds for Time 20 DUs 5 HSPU (10 seated Z Press) 10 RKBS (70/53) RX+ 30 DU

Primus Fitness – PrimusFit WOD Hallf Murph 800m Run 50 Pull Up 100 Push Up 150 Air Squat 800m Run

Primus Fitness – PrimusFit Warm Up Weightlifting Press 3 x 10 @ 70% WOD We Are Never Ever Getting Back Together AMRAP 20 800m Bike 10 Deadlift 10 Ground Press 10 V Up 45 sec Wall Sit

Primus Fitness – Spartan Lite Warm Up Weightlifting Press 3 x 10 @ 70% WOD AMRAP 22 Teams of 2 100m OH Plate Carry Together P1 – Max Row P2 – 10 HPC + 15 Step Ups + 10 Sit Ups Switch 100m FC then 10 Pull Ups/Ring Rows 20 Push Ups 30 Air Squats