181221

5 SETS OF...

(3 ROUNDS

5 PULL-UPS

10 PUSH PRESS, 45/35)

* REST :30 AFTER EVERY SET

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18 MIMUTE AMRAP 500M ROW/ .7 MILE BIKE 7 SQUAT SNATCHES @ 75% 1 RM OR HEAVIEST FOR THE DAY

10 ROUNDS 4 DUMBBELL BURPEES, 50/35 6 RENEGADE ROWS, 50/35 8 WALLBALLS, 20/14

EVERY 3 MINUTES FOR 6 ROUNDS 50 DOUBLE UNDERS 30 LUNGES 10 PUSH-UPS