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5 ROUNDS FOR TIME OF: 7 Muscle-ups 21 Wall Balls (20/14) to 10′ mark

1000 M Row 100 Sit-ups 100 Double-Unders

DEATH BY BURPEES In minute 1 complete 1 burpee In minute 2 complete 2 burpees etc until burpees can’t be .....

SQUAT CLEAN 10 Mins to work to a heavy squat clean 1 X 1 : 3 ROUNDS FOR TIME OF: .....

10 Rounds of Rowling 3 INDIVIDUALLY TIMED ROUNDS 30 S Max Effort Cal Row 15 Yard Sled Sprint (body weight) .....

3 ROUNDS FOR TIME OF: 25 walls balls (20/14) (10/8) 15 Pull-ups

EVERY 3 MINS FOR 5 SETS 200 – 400 M Run + Max Rep Chin-ups to the 2 Min mark. .....

10 Mins to work to a heavy shoulder press 2 ROUNDS FOR TIME, W/ A PARTNER 80 kettle bell push .....

HEAVY FRONT SQUAT PRACTICE 10 Mins to practice a heavy Front Squat 1 X 1 : 5 ROUNDS FOR TIME .....

4 rounds every 2 Minutes of: 5 deadlifts (155/115) 5 hang power cleans (155/115) 5/5 front rack lungs (155/115) 5 .....

4 ROUNDS OF: Run or Row 400 Meters Rest 20 Seconds Plank Hold on Rings for 60 Seconds Total Rest .....