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5 Minute AMRAP of 

20 Cals Row

10 HSPU

 

 

Rest 3 minutes 

 

5 Minute AMRAP of 

8 Cals Bike 

8 Thursters @ 95/65LBs

 

Rest 3 Minutes 

 

5 Minute AMRAP of 

 

12 OHS @ 95/65lbs

6 Bar Facing Burpees

3 Bar Muscle Ups

 

Rest 10 minutes 

 

x 2 Rounds 

 

Goals: Choose a pace that is fast then your 7 Minute AMRAPS, but still sustainable.