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Emom 21 1: 5 trap bar deadlift 2: 5 pull ups + 10 push-ups 3: 10 traditional sit ups Choose…

Amrap 15 15 kb swings 53/35 10/7 calories rowing

For time: 5 Rounds 5 deadlift 95/65 5 hang clean 5 shoulder to overhead 5 front squat 20 abmat sit-ups

Amrap 20 20 double unders or 60 jump rope 30 (15 per side) kb hang snatch 35/little red 40 cal…

10 Rounds for time: 5 push-ups 10 deadlift 95/65 5 push-ups 10 kb swings 53/35 Rx + 135/95

Amrap 15 15 hang clean and jerk 65/45 15 sit-ups

4 Rounds for time: 20 barbell snatch 65/45 10 box over 20” 5 pull ups Snatch: bar moves in one…

Amrap 20m 30 deadlift 95/65 30 cal rowing 30 push-ups 30 squats (no weight) Rx+ 135/95

3 Rounds for time: 20 (10 per side) hang kb snatch 35/little red 20 burpees 20 sit-ups

Amrap 20m 750m row 50 push ups 25 clean & jerk 95/65