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Rest day

Heavy DayFor load:Back squat7-7-7-7-7

For time:300/400-m row30 power cleans (65/95 lb)3 rope climbs600/800-m row3 rope climbs30 power cleans (65/95 lb)300/400-m row

3 rounds for time of:20 burpees:20 hold top of ring dip:20 hold bottom of ring dip:20 hold[…]

Rest day

Bring-A-Friend WOD! AMRAP 15 with a partner:30 KB goblet squats (16/24 kg) / air squats20 KB box[…]

For time:1,600-m run100 GHD sit-ups100 back extensions1,600-m run– Partition the sit-ups and back extensions any way.