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EMOM 24 minutes Minute 1: row 12/10 calories Minute 2: 30 du or 70 jump rope Minute 3: 15 sit-ups…

For time:3 rounds of: 30 push ups 40 alternating reverse lunges +35 lb kb 50 Russian KB swings 53/35 Post…

AMRAP 1215 s2oh 95/6530 du / 70 jump rope Shoulder to overhead: Make sure your head is through your elbows…

For time 50 Russian kb swings 53/35 20 burpees 50 (25/25 per side) kb hang snatch. 53/35 20 burpees 50…

Amrap 15 10 pull-ups 20 push-up 30 squats 40 sit-ups

For time: 100 kb swings 53/35 50 burpees

For time 21 deadlift 21 hang clean 15 deadlift 15 hang clean 9 deadlift 9 hang clean 100 sit-ups rx…

Emom 24 1: 50 du or 80 jump rope 2: 30 sit ups 3: 30 kb swings 53/35 4: 10…

For time 75 plate ground to overhead (see explanation)45/25 50 burpees to the plate and over. 50 walking lunge plate…

EMOM 5row 12/9 caloriesEMOM 530 double unders or 70 JumpRopeEMOM 520 squatsAMRAP 5 row 12/9cal 30 du or 70 Jr…