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For time
In teams of two
40 DB thrusters
40 burpees over DBs
40m DB OH walking lunges
2xDBS 15/10 KG
400m synchro run
4 legless rope climbs
12 burpee box get overs 48”
18 HSPUs
12 burpee box get overs 48”
4 legless rope climbs
400m synchro run
40m DB OH walking lunges
40 burpees over DBs
40 DB thrusters
Weightlifting Power clean + push jerk 3 sets 1+1 at 70% 2 sets 1+1 at 80% 3 sets 1+1 at 85%+ Metcon DT 5 rounds for time 12 deadlifts 9...
Strength Back Squats Build to heavy 5 drop down to 70-80% and do 4,3,2,1 reps Metcon 5 rounds for time 30 DUs 20/15 cal or 300m run 30...
Strength Bench press 5 sets 3 reps heavy Single arm bent over DB row 5 sets 5+5 reps heavy Metcon 15 min AMRAP 15 thrusters 20/15kg 10...
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