As many rounds as possible in 24 minutes of:
60 double unders
30 wall balls
15 bar facing burpees
*at 0:00 – run 800m
At 8:00 – run 400m
At 16:00 – run 200m

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Royce

Nate

2 muscle-up

4 handstand push-up

8 KB swing

as many rounds as possible in 20 minutes

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Remember those who made a real sacrifice

 

A.

Front squat 2-2-2-2-2

B.

As many reps as possible in 3 minutes

row 250/200

21 front squats

row max meters

Rest 4 minutes

AMRAP 3 minutes

15 front squats

row max meters

Rest 4 minutes

9 front squats

row max meters

Rest 4 minutes

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Bob

 

A.
1 squat snatch + 1 hang squat snatch (15-20 min)
B.
For time:
21 squat snatches
42 push-ups
15 squat snatches
30 push-ups
9 squat snatches
18 push-ups
Men: 75 lb.
Women 55 lb.

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Annalisa

2 rounds for time of:
50 GHD sit-ups
60 hip extensions
70 single-leg squats

OR adjusted/ scaled version

50 abmat sit-ups

60 good mornings with empty bar

70 pistols (assisted or air squats)

For 2 rounds

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