For Time - 400m run 20 dumbbell cleans 10 burpees 400m run 20 dumbbell push press 10 burpees 400m run 20 dumbbell thrusters 10 burpees 400m run 20 renegade rows 10 burpees
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**Dumbell weight***
Men: 50 lbs
Women: 35 lbs
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Time cap
30 Minutes
Workout of the Day Clean Complex Perform the following without letting go of the bar 1 Power Clean + 1 Hang Power + 1 Hang Full + 2 Front Squats Then, Minute 1: 15 Calorie Row rest 30 seconds Minute
WORKOUT OF THE DAY Part A - Deadlifts 5-3-3-3-3-3-3-3-3-3 Part B. 12 Minute AMRAP: - Run 200 Meters 12 Burpees 6-6 pistols 1 Rope Climb
WORKOUT OF THE DAY 7 Min AMRAP 5o Double Unders 12 Double KB Front Squats 2 Min Break 7 Min AMRAP 8/6 Calorie Bike 5 Bar Muscle ups 2 Min Break 7 Min AMRAP 12/8 Calorie Row 12 Push Press @95/65
