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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
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)