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November 5, 2022

4 Rounds

Each Round is Performed on a 5 Minute Clock

400m Run/ 22 Cal Bike/500m Row

then with the remaining time in the 5 Minute window complete as many rounds and reps as possible of:

3 Dumbbell Power Clean

6 Push Up

9 Air Squat

NO REST BETWEEN ROUNDS

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5 Rounds: 15 Power Snatches/KB Swings 500m Bike 15 Ring Row/Inverted Row/Seated Banded 500m Bike ‍Time Cap: 25 Minutes

Part 1 On the 3:00 x 4 Sets: 3 Back Squats Part 2 AMRAP 10 8 Dumbbell Squat 10 Push Up

Part 1 On the 2:00 x 3 Sets: 5 Push Jerks‍ Part 2 4 Rounds: 250m Row/600m Bike/250m Ski 12 Dumbbell Push Jerks 8 Strict Pullups/12 DB Plank Row/Bench Assisted DB Row ‍ Time Cap: 10 Minutes

Post: Blog2_Post
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