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6 sets: On a 1:30 clock: :45 max-calorie row :15 transition :30 toes-to-bars – Rest 3:00 between

Rest day

10 rounds for time: 100m double KB Farmer’s Carry (16/24kg) 3 wall walks

For time: 25 Burpees 50 Abmat sit-ups 25 Burpees 50 Abmat sit-ups 25 Burpees – Every 2:00[…]

Rest day

CrossFit Total For load: 1 rep-max back squat 1 rep-max shoulder press 1 rep-max deadlift

For time: 21-15-9 Pull ups DB clean right arm (10/15kg) DB clean left arm (10/15kg)