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3 For Time:500m Row20 hang clean & jerk 65/4520 abmat situp

AMRAP 12 12 kb swing 53/3512 push up12 abmat situp12 air squat

For time:buy in: 1000m row (only do once)Then:Count up from 1 to 10:1 burpee over the bar1 shoulder to overhead…

Amrap 10 3 pull up 6 push ups 9 squats

for time: 1000m row50 barbell ground to overhead 65/4525 front squats 65/45

AMRAP 154 Pull ups6 per side kb ground to overhead 53/358 kb swings10 Push ups12 Squats

Count down from 10 Deadlift 95/65 Hang clean Shoulder to over head 10 reps of each, 9, 8……2,1

5 Rounds For time:10 burpees to 25lb plate10 alternating overhead reverse lunges 25/10 (plate locked overhead)10 box overs with plate…

EMOM 21mMinute 1: 10 Pushups + 5 Pull upsMinute 2: 10 calories rowingMinute 3: 20 seconds max reps hang clean…

4 rounds For time: 30 alternating reverse lunges – no weight 20 deadlift 135/95 -straight bar 15 push ups