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90 sec on/30 sec off x 4

10 x Air squat
10 x Down ups
10 x Ring rows
10 x Sit ups

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

AMRAP 36

Buy in: 10 Rounds

5 Sync. Ring rows/Pull ups/Chest to bar
5 Sync. Wall balls
200 meter run (Both)

Then AMRAP (Share) | 2-4-6-8-10-12…

Squat Cleans @30/45 Intermediate: @35/50 RX: @40/60
Shoulders to overhead
Burpee double jump over bar
Knee raises/knees to elbows/Toes to bar

*After every round do 30 Single unders/20 Double unders (Both)

AMRAP 30

Buy in: 10 Rounds

5 Ring rows/Pull ups/Chest to bar
5 Wall balls
200 meter run

Then AMRAP | 1-2-3-4-5-6….

Squat Cleans @30/45 Intermediate: @35/50 RX: @40/60
Shoulders to overhead
Burpee double jump over bar
Knee raises/knees to elbows/Toes to bar

*After every round do 30 Single unders/20 Double unders

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