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AMRAP10 10 Deadlift (225, 155) 20 Box Jumps (24,20) *3:00 Rest AMRAP10 10 SHSPU (scale: :30 HS Hold) 20 Abmat Sit Ups

4 Muscle Ups 400 m. Run 8 Muscle Ups 800 m. Run 12 Muscle Ups 1200 m. Run

OTMx7 H.P.Snatch + OHS + H.S.Snatch OTMx7 H.P.Clean + 3 FS + Split Jerk 3×3 Clean Pulls

Team of 3 Each completes 14-12-10-8-6-4-2 Cal Assault Bike SlamBall Cal Row *1 RC each after each round

Mainsite 171227 “The Lyon” 5 rounds 7 squat cleans (165,105) 7 shoulder-to-overheads (165,105) 7 burpee chest-to-bar pull-ups Rest 2 minutes between rounds. Ideally, use a... Read More

“Half Murph” For Time: Run 800 meters 50 pull-ups 100 push-ups 150 squats Run 800 meters

50-35-20 Box Jump (24,20) Wallball (20,14) Burpee TTB

OTMx7 3 H.P.Snatch + OHS OTMx7 3 H.P.Clean + Split Jerk 3×3 Back Squat

With a Partner AMRAP 40 1 SHSPU 2 Squat Cleans 3 Burpees over bar *Partner 1 completes 1 full round, then partner 2 completes 1... Read More

Mainsite 151127 3 rounds 1000 m. row 42 KBS (24,16) 24 pull-ups