P
A. Row: 2 rds: 7x200m, :20 rest
Rest 1:00 between sets
B.
AMRAP [3] @ 0:00:
3 Cleans (power ok) (135/95)
3 FS
3 PJ
AMRAP [3] @ 6:00
3 Cleans (power ok) (175/125)
3 FS
3 PJ
AMRAP [3] @ 12:00
3 Cleans (power ok) (205/145)
3 FS
3 PJ
C. 4RFT [C10]:
21 OHS (95/65)
12 BF-Burpees
F
A. OTM [12]: 8 Pushups. Scale to hit all reps.
B.
AMRAP [3] @ 0:00:
6 1A-DB Snatch (25/15)
6 1A-DB Goblet Squat
6 1A-DB PP (3L+3R or 6L, alternate next round)
AMRAP [3] @ 6:00
same as above with increased load (30/20)
AMRAP [3] @ 12:00
same as above with increased load (35/25)
C. 4RFT [C10]
15 Cal Row
9 Burpees
L45: B, C
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