| Warmup 4 rounds :30 active chinup grip hang 5 push press-2 sec pause overhead up to wow 5 kb snatches/arm |
| Lift 5 sets of 5 Push Press–from the rack 50m double kb front rack carry Go every 4 |
| Workout 10:00 AMRAP 10 burpee pullups 10 kb snatch 24/16 Rx+ 8 burpee bar muscle ups |
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