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For time:30 double-unders35 burpees30 double-unders25/35-cal row30 double-unders35 toes-to-bar30 double-unders35 Russian KB swings (16/24kg)30 double-unders

Rest day

With a partner, you-go-I-go12 rounds for time of:8 double-DB box step-overs (51/51 cm) (15/22.5 kg)12 single-DB snatches[…]

Every 3:00 for 5 sets:200-m run5 pull-ups3 chest-to-bar pull-ups1 bar muscle-up Skill WorkPost-workoutAccumulate:50 V-ups

Rest day

Heavy Day10 sets for load:2 front squats– Lift once every 3:00.

AMRAP 20:16/20-cal row50-foot farmers carry (10/15 kg)– 25 ft out and 25 ft back, each 7.6-m section[…]