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AMRAP 3  Rest 2 x 7  50 double unders  50 air squats 2. 20 burpees  400m run  3. 20 pull ups  20 DB snatch 4. 15 goblet squats  200m run  5. 15 toes to bar  15/12 calories  6. Max distance machine  7. Final round is a...

With a rolling clock Power clean  0-8 find a heavy 3 rep  8-16 find a heavy 2 rep  On 20-40 Every 2 minutes  5 thrusters (50/35)  5 bar facing burpees  5 hang power cleans 

4 X 8 Strict press - Start at 70% of 1rm and build if possible  B. Front Squat negatives  6 sets x 2 (Start at 65% and build)  8 0 2 0  C. 2 rounds:  AMRAP 3 400m run max effort wall walks  Rest 1 minute  AMRAP 3  400m run max...