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Partner rotate full rounds till 10 rounds each 200m row 10 burpees over the rower

A. 5 x 3 power clean building B. 5 rounds 100m run 5 power clean 20 wall balls

10 rounds 10 SDLHP 95 / 65 10 Push Press 10 box jump over 24 / 20

AMRAP 24 400m run 20 cal machine 100m medicine ball carry 50m farmer carry 10m handstand walk

A. Back Squat 10 – 3 – 10 – 3 – 10 – 3 – 10 10s across 3 building B. EMOM 12 Min 1 – 10 hanging strict leg raise Min 2 – 15 weighted sit-up Min 3 – 1 min plank

4 rounds 400m run 21 KBS 53 / 35 12 Push press 115 / 75

AMRAP 20 4 ring muscle ups 16 DB step ups 20 inches 48 double unders

EMOM 20 ODD Row 15 / 12 cals EVEN Strict Press 9 reps

5 rounds 5 deadlifts 10 pull ups 5 deadlifts 20 airsquats 185 / 125

amrap 15 1 clean and jerk 135 / 85 1 box jump 30 / 24 1 strict pull up add 1 rep each round