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15:00 EMOM 2 Clean + 1 Power Jerk, build 5 Rounds 50 Double Unders 12 V-Ups then... 80' Handstand Walk

Every 2:00 Press 5 x 7 @ 65-70% 5 Rounds 10 Pullups 5 Bench Press, build heavy 500m Row

Every 2:00 Front Squat 5 x 7 @ 65-70% Open 17.1 - For Time (20:00 Cap) 10 Alternating DB Snatches, 50/35 15 Burpee Box Jump Overs, 24/20 20 Alternating DB Snatches 15 Burpee Box Jump Overs 30 Alternating DB Snatches...

6 Rounds 5 Power Cleans @ 70% 5 Strict Pullups -1:00 Rest- 20:00 Alternating EMOM 2 Turkish Get Ups, light/moderate 80' Farmer Carry, 70s/53s

15:00 Rotating EMOM 3 Overhead Squats, build (from rack) :45 Row, easy/rest 30 Double Unders Record heaviest Overhead Squat weight. 5 Rounds (12:00 Cap) 3 Rope Climbs 20 Lunges Alternating TABATA (8:00) Hollow Hold Arch Hold

For Time Pick One: a) 5K Run b) 5K Row c) 10K Bike

40:00 AMRAP 400m Run 3 Muscle Up 20 Air Squat 500m Row 10 HSPU 10 Burpee Box Jump Over

Every :30 x 20 1 Snatch @ ~60% 20:00 AMRAP 5/ea DB Bent Row 5 Bench Press, build 800m Run

Every 2:00 Deadlift 5 x 3 @ ~85% 4 Rounds 5 Power Snatch 10 T2B 40' Handstand Walk

Every 2:00 Back Squat 5 x 3 @ ~85% 20:00 AMRAP 10 HSPU 5 Muscle Up 20/15 Cal Row