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Amrap 12 200m row 20 double under / 50 jump rope 20 push up 20 ab mat sit-up

10 rounds for time 10 per side kb hang snatch 35 10 burpees

Amrap 15 20 cal rowing 10 hang clean & jerk 65/45 Rx+ 95/65

For time 75 wallball 20/14 100 cal rowing

Amrap 20m 10 alternating kb ground to overhead 53/35 20 box step over 20” 20 ab mat sit ups Box…

For time: From 1 to 10 1: clean & jerk 95/65 1: burpee 2: clean & jerk 2: burpee 3,4….10:…

3 x 5 not for time: strict pull ups Amrap 10 15 wall ball 20/14 150 jump rope

Retry – technical problems For time: Buy in 30 cal row 5 rounds: 12 deadlift 65/55 9 hang clean 6…

EMOM 24 1: trap bar deadlift X 5 -safe weight 2: 20 push ups 3: 7 pull-ups 4: 20 sit-ups…

1: 150m row2: Pull ups3: Hang snatch 95/654: Shoulder to overhead 95/655: Hang Clean 95/656: Deadlift7: Burpees8: Box Overs 24/20″9:…