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February 17, 2023

20 min AMRAP

50 Alt Reverse Lunges

50 Deadlifts

40 Burpees

40 Hang Power Cleans

30 Toes to Bar/Hanging Knee raises/Leg raises

30 Goblet Squats  

20 Strict Pull ups/banded strict pull ups/inverted rows/ring row/DB bent over row

20 Push Press

10 Burpees

10 Thrusters  

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5 Rounds 8 Devil Press 20 Alt. Single Arm Bent Over Rows Rest 1 Min 8 Devil Press 30 Alt. Hammer Curls Rest 1 Min

3 Rounds 800m Run/1000m Row/1000m Ski 50 Sit-ups/Leg Raises/Dead Bugs 30 Push-ups 100 Double Unders/150 Singles

Part 1 On the 2:00 x 5 Sets: 2 Front Squats Same Weight Across Sets Part 2 AMRAP 15: 7 Dumbbell Snatches (R) 7 Dumbbell Snatches (L) 450m Bike/200m Row 3 Rope Climbs/Lay to Stand/18 Plank Row Alt/1

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