For Time
3 Rounds
1K Row
30 Goblet Squats
20 Abmat Sit Ups
10 Alternating DB Snatches
2K Bike
DB 22.5/15kg
STILL OPEN
100 Russian KB Swings
80 SA DB Push Press
60 DB Squats
40 ABMAT Sit Ups
20 Banded Good Morning
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STILL OPEN
4 rounds
2 mins each
1200m Bike
Max reps in remaining time Dumbbell Push Press 22.5/15kg
Rest 2 mins between each round.
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STILL OPEN
5 rounds
10 DB Squats 22.5/15kg
9 Burpees
8 T2B
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POWER
30 min EMOM
1 Hang Power Snatch
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LONG ONE
40 min AMRAP
1 Lap Run
100 Box Step Ups 20/16”
All wearing a weighted vest 10/7kg or using a Pack
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STRENGTH
TEMPO BACK SQUAT
5-5-5-5-5
Tempo 2221
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