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5 min AMRAP x 38 Overhead Squats (95/65)8 Burpee Over Bar8 Pull Ups-rest 3:00 between AMRAPs-

10 RFT16 Single Dumbbell Alternating Step Back Lunges (50/35)2 Wall Walks

For Time 2000/1750m Row*Every 2:00 (including 0:00) perform 15/12 Push Ups

For Time 10-9-8-7-6-5-4-3-2-1Burpee Dumbbell Deadlift (50s/35s)– 10/8 Calorie Assault or 8/7 Calorie Echo Bike after each set –

For Time 100 Double Unders40 Wall Balls (20/14)100 Double Unders30 Wall Balls (20/14)100 Double Unders20 Wall Balls (20/14)

4 min AMRAP10 Power Snatch (135/95)Max distance run in the remaining time -Rest 4:00 between AMRAPs- 4 min AMRAP400m RunMax Rep Power Snatch (135/95) in the remaining time ** Scoring: for part one, each 100m = 1 rep.

20 min AMRAP 15/12 Calorie Row15 Bench Press (115/75)15 V-Ups

For Time 12-9-6Hang Squat Clean (155/105)Burpee Chest to Bar

6 min AMRAP10 Push Ups1 Rope Climb (Or 4 Strict Pull-Ups) -2:00 Rest- 6 min AMRAP10 Dumbbell Bench Press (50s/35s)5 Strict Pull Ups

For Time 21/16 Cal Assault Bike (or 16/14 Echo)21 Thrusters (75/55)18/14 Cal Assault Bike (or 14/12 Echo)18 Thrusters (95/65)15/12 Cal Assault Bike (or 12/10 Echo)15 Thrusters (115/80)-into-40 Front Rack Reverse Lunges (115/80)