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500m row 20 front squats 155/105 10 HSPU 500m row 15 front squats 155/105 15 HSPU 500m row 10 front .....

12 Minute AMRAP 3 Rope Climbs 10 Burpee Box Jump overs 24/20

Murph For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest .....

“DT” 5 Rounds For Time 12 Deadlifts 155/105 9 Hang Power Cleans 155/105 6 Push Jerks 155/105

4 rounds: 10 devils press 50/35 400m run   TC 11

21-15-9-15-21 Wall balls 20/14lb Power snatches 95/65 Pull ups   TC 13

For time: 60 Burpees 40 TTB 20 dual DB thrusters 50/35   TC 11

AMRAP 16: 20/16 Calorie rower 20 KBS 53/35 20 Box jump overs 30/24” 20 SA KB snatches 53/35

Bert For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run .....

AMRAP 12: 30 Box Step ups 24/20 10 Push Jerks 155/105 (from the ground)

EMOM x 15mins 1st – 35 Double unders 2nd – 7 Dual KB Clean and Press (from the ground) 53/35 .....

30 Cal row 30 Dual DB front squats 50/35 30 pull ups 20 Cal row 20 Dual DB front squats .....