1.) Mail Room
start each round with 100m Shuttle(10m)
21-15-9
Overhead Squat 115/85lb
Toes to Ring
**Choose one extra credit **
2.) 7 min AMRAP
10m Sled Push 45/25lb
3 Bar Muscle Up
3.) Every 3 minutes for 12 min 3 position Clean Complex @ approx 75% Clean from HH 1 Clean from H 1 Clean & Jerk from F
4.) 13 min AMRAP
10 Back Extension
8 Wide Grip Strict Pull-ups
10 Reverse Hyper
start each round with 100m Shuttle(10m)
21-15-9
Overhead Squat 115/85lb
Toes to Ring
**Choose one extra credit **
2.) 7 min AMRAP
10m Sled Push 45/25lb
3 Bar Muscle Up
3.) Every 3 minutes for 12 min 3 position Clean Complex @ approx 75% Clean from HH 1 Clean from H 1 Clean & Jerk from F
4.) 13 min AMRAP
10 Back Extension
8 Wide Grip Strict Pull-ups
10 Reverse Hyper
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Pauly VanderKelen
6:27
3.) complete @ 135,165,185,195, & 205# / Overhead Tricep Extension up to 3@100#.
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