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AMRAP 3

5 x Shuttle runs
5 x Burpees

AMRAP 4

8 cal ski
4+4 x KB cleans (light weight)
4+4 x KB Push press

Workout of the week can be done as a teamWOD or individually. You decide.

20 Rounds (YGIG, full round)

2 Burpee box get over
4 OH Squats @25/35 Intermediate: @30/45 RX: @35/50
40 Single unders/20 Double Unders

Rest 2 min

3 Rounds (Share as you like)

20 Shoulders to overhead @25/35 Intermediate: @30/45 RX: @35/50
20 Ring rows/Pull ups/Chest to bar
20 Thrusters
40 Cal Row

Rest 2 min

10 Rounds

4 Sync. Burpees
4 Shuttle runs (one partner)

TC: 50

10 Rounds

2 Burpee box get over
4 OH Squats @25/35 Intermediate: @30/45 RX: @35/50
40 Single unders/20 Double Unders

Rest 2 min

3 Rounds

10 Shoulders to overhead @25/35 Intermediate: @30/45 RX: @35/50
10 Ring rows/Pull ups/Chest to bar
10 Thrusters
20 Cal Row

Rest 2 min

10 Rounds

4 Burpees
2 Shuttle runs

TC: 35

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