For total time
4 rounds
12 single arm DB hang clean and jerks @ 50#/35#
24 med-ball overhead Ab mat sit-ups 20#/14#
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Run 800m
+
4 rounds
8 Single arm DB devil press @ 50#/35#
16 prisoner step-ups 24"/20"
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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
180
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-
1050
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
690
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