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Thursday, July 8, 2021


00:00-9:00

21-15-9

Thrusters @ 95#/65#

3-2-1

Rope climbs


Minutes 9:00-18:00

Assault Bike 30/24 cals

20 burpee box-jump overs 24"/20"

Assault Bike 30/24 cals


Minutes 18:00-27:00

Row 1000m/850m

50 single arm DB hang clean and jerks @ 50#/35#


Minutes 27:00-36:00

21-15-9 (x2 for ab mat sit-ups)

GHD sit-ups

30-20-10

Push-ups

*ALL with a 7 minute time cap

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