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21-15-9-3 Box jumps 30/24” Pull ups   TC 11

5 rounds: 6 Front squats 135/95 200m run 9 Deadlifts 135/95 200m run   TC 17

AMRAP 13   10 Alternating dumbbell snatches 50/35 20 Airsquats 10 alternating Hammer strikes

AMRAP 13   10 Alternating dumbbell snatches 50/35 20 Airsquats 10 alternating Hammer strikes

EMOM 8: M1: 5 Tempo weighted push ups 3011 M2: :20 star plank hold L + :20 star plank hold .....

Metcon 5-10-15-20-15-10-5 Burpee plate ground to OH 25kg/15kg *Rest 1 minute between sets   TC 20-25

5 Rounds: 20 step Farmers carry lunges 50/35 10 DB push press 50/35

Every 2:00 X 5 30 Double unders 15 Hang Power snatches 95/65

“P Party” AMRAP 12: 4 Curtis P’s 115/75 25 sit ups   *1 Curtis P = 1 Power Clean + .....

4 rounds: 200m burden carry run (KB, DB, Plate, barbell) 12 Push Jerks 135/95   TC 13