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5 Rounds: 10 Dumbbell Snatches 40 Double-Unders

Three rounds for time of: Run 400 Meters 21 Kettlebell Swings 12 Pull-Ups


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Row 1000 Meters

immediately followed by…

Five rounds of:

20 Clean & Jerks

10 Ring Dips

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Every 3 minutes, for 15 minutes (5 sets of): Deadlift x 3 reps

Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

Complete as many rounds and reps as possible in 15 minutes of: Ground to Overhead x 10 reps (135/95 lbs) 100 Meter Run Burpee Pull-Ups x 10 reps 100 Meter Run

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