9.14.15

Push Jerk

1-1-1-1

16 minute Amrap

200 meter run

8 toes to bar

8 ring dips

 

Back Squats

4 x 5 @ 85%

 

10 minute Amrap

2.4.6.8..... sit ups

20 unbroken du's

 

8x

500 meter row

beat each round by 1-2 seconds

 

Snatch Technique

For Time

1 mile team relay

150 thrusters 75/55

100 tire flips

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