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Part 1
4 Rounds
10 Feet Elevated Inverted Row with a Slow Lower (Bar or Ring)
10 Slow Lower Push Ups + 4 Taps at Top
10 Standing Windmills (per side)
Part 2
3 Rounds
30 Second Bar Hang (accumulated)
30 Second Pike Handstand Hold
40 Second Side Plank Hold (per side)
10 Face Down Snow Angel (slow)
6 Rounds 8 Staggered Stance Deadlift, Right foot forward 8 Staggered Stance Deadlift, Left foot forward 8 Reverse Farmer Lunge, Right leg 8 Reverse Farmer Lunge, Left leg
AMRAP 4 21 Calorie Row 21 Burpees 21 Banded Strict pull up/ring row/inverted row Rest 4 minutes AMRAP 4 15 Calorie Row 15 Burpees 15 Toes to Bar/hanging knee raise/v-ups/lying leg raise Rest 4 minutes
Part 1 Thruster Build to a Heavy 5 Part 2 AMRAP 15: 21 AbMat Sit-ups 15 Push-ups 9 Thrusters (95/65)