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EMOM 24 minutes (every minute on the minute) M1: 5 front squats -choose weight M2: 10 cal row M3: 15…

4 rounds for time 25 deadlift 135/95 20 abmat sit-ups 15 push-ups

Amrap 10m 5 pull up 5 shoulder to overhead 115/75 If you can’t get at least a few rounds in…

10 Rounds for time: 10/7 calories rowing 10 kb alternating ground to overhead 53/35 10 burpees

Amrap 12 10 clean & jerk 95/65 15 box over 20” *both feet touch the top of the box and…

4 Rounds of: 25 kb swing 53/35 25 push-ups

Amrap 15 Buy in: 1000m row (only do once) 5 pull-ups 20 alternating kb ground to overhead 53/35 25 abmat…

5 Rounds for time: 20 deadlift 135/95 20 push-ups

Amrap 10m 10 clean & jerk 65/45 10 double unders/25 jump rope

10 rounds For time: 10/7 cal row 10 per side kb jerk. 35/little red 10 burpees Kb jerk: k. Does…