A. EMOM 12 min
Min 1: AMRAP 30 sec ring muscle ups
Min 2: AB HARD effort in 30 sec
Min 3: 30m double DB/KB OH waiters carry 50/h, 35/h
B. For time:
15-12-9-6-3
Box jumps 30,24
Toes to bar
Start with a 200m run and complete a 200m run after each set
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790
For 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
830
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-
1130
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