Thursday 1. In Partners complete 4 rounds Row 500/400m -partner 1 While partner 2 performs Double KB Front rack hold for 250/200m and then farmers hold for the remaining meters. To complete 1 round both partners must row
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Wednesday 1. Build to 2RM Hang Cluster 2. 3 Rounds For Time 15 Hang Cleans (95/65) 15 Thrusters 15 Burpee over Bar
Tuesday 1. AMRAP x 15 minutes 30 Wall balls 20 Deadlifts (225/155) 10 muscle ups /or Burpee pull ups
Monday 1. EMOM x 20 minutes 1- 18/14 cal row 2- 10 Toes to ring 3- 30 Double Unders + 10 DB S2O(50/35) 4- 10 Box Jump over
1. 3 rounds of AMRAP x 4 minutes 300m row buy in Than 25ft Dumbell Lunge (50/35)** open standard 10 Toes to Bar *rest 4 minutes
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