Emom 12′ Sprints of 200/150m on rower/skierg – rest 4 min – Emom 12′ 3 stone @ ahap + 7 toes to bar
Team 2x Amrap 20′ – I go / You Go 50 double unders 1 thruster @ 60/40 kg * add 1 thruster each round
HEAVY DAY 15 min to find 3 RM weighted pull ups (at least 5 sets) ::: ::: ::: 15 min to find 10 reps weighted step ups with DBs (at least 5 sets)
For Time 100 DBs hang squat clean thrusters * every min, 5 toes to bar RX: 2 x 17.5/12.5 kg
Team McGhee 30 rounds for time of 5 deadlift @ 120/80 kg 13 push ups 9 box jumps @ 60/50 cm – 1 round each –
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