Thursday:

WarmUp
Row 750m
4-PositionBarHang (ClosePronated,WidePronated,CloseSupinated,WideSupinated: :30 each pos)
3 Rounds
7 SupineRow
7 TigerPushUp
7 WallBall
1) AMRAP4
3 MuscleUp
15 WallBall 20/14#
Rest 5:00
2) AMRAP4
6 HSPU
30 DoubleUnder
Rest 5:00
3) AMRAP4
6 HangPowerClean+PushPress 95/65#
6 FrontRackedAltLunge 95/65#
6 BarFacingBurpee
Rest 5:00
$$) AMMAP4
Row for meters
Cool
SmashCuff(lax ball)
Roll

DSCN4966

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