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I. WARMUP

Row 500m

Dumbell Complex

3 Rounds Not For Time of:

  • 10 Stiff Leg Deadlifts
  • 10 Bent Over Rows
  • 10 Hang Power Cleans
  • 10 Push Press

II. SKILL

Complete Every Minute On The Minute For 10 Minutes:

  • 5 Chest To Bar Pull Ups
  • 5 Burpee Box Jumps

III. STRENGTH

Split Jerks 3-3-3-3-3

IV. METCON

EMOM 30 Alternating On The Minute:

Minute 1: 20/15 Calories On The Rower

Minute 2: 1 Rounds Of Cindy (5 Pull-Ups/10 Push-Ups/15 Air Squats)…etc