WARM UP

Double Tabata
Double Unders
30' Lunges
30' Crab Walk
30' Alligator Rolls
15 Armadillo Rocks
Clean Warm Up
*15 min cap
EMOM 3
10 Beat Swings
-rest 10 mins-

WOD

AMRAP 7
3 DB Clean & Press
3 Knees to Elbow
6 DB Clean & Press
6 Knees to Elbow
9 DB Clean & Press
9 Knees to Elbow
12 DB Clean & Press
12 Knees to Elbow
15 DB Clean & Press
15 Knees to Elbow
18 DB Clean & Press
18 Knees to Elbow..
@40/20#
-rest 5 mins-


10x1
Negative Pull Up
*2 min cap
-rest 2 mins-


For Time
3 Rounds
15 Ring Rows
20 Butterfly Sit Ups

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