AMRAP 15 minutes w/partner
500m row
20 dual KB hang clean & jerks 53/h, 35/h
20 box jumps 30”,24”
Rest 3 min
AMRAP 15 min w/partner
400m run
30 toes to bar
25 cal EB or AB
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See AllFor total time Row 1000m/800m 25 burpees Echo Bike 35/23 cals 25 burpees Run 800m rest 3:00 exactly then start with the run and work up the list
500
A. Take 12 minutes to complete the following Push press 4 sets of 2 @ 87.5%-90% of 1RM *Complete a 5 sec pause overhead on the last rep B. Every 2:00 x8 sets (alternating for 4 sets each) set 1,3,5,7-
1100
A. Take 15 minutes to build to a heavy single sumo deadlift for the day B. For time 9 DB snatches arm #1 30 Double unders 9 DB snatches arm #2 30 Double unders 15 DB snatches arm #1 60 double unders 1
710
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