200513

21-15-9

ALTERNATING DUMBBELL SNATCHES

V-UPS

SIT-UPS

REST 3 MINUTES

21-15-9

GORILLA BURPEES

HAND RELEASE PUSH-UPS

*400 M RUN AFTER EACH ROUND

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20 ROUNDS FOR QUALITY 1 DEADLIFT+1 HANG SQUAT CLEAN+1 FRONT SQUAT+1 JERK

16 MINUTES 3-6-9-12 ETC... MUSCLE UPS DUMBBELL OVERHEAD SQUATS EACH SIDE

FOR TIME 50-40-30 BURPEES SIT-UPS CALORIE BIKE OR ROW