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Monday September 9th, 2019

Warmup ALL: 3 round 10 band good morning 20 mountain climbers (per side) 10 push ups :30 Bike

WILL-POWER WORK ALL: Metcon (AMRAP - Reps) 2 Attempts Max reps American Kb swing (53/35) - Run 400 meter between sets

* On a 8 min clock


OPEN: Metcon(Time) 2 Sets

3 rounds 12/8 Cal Bike 10 Hang clean and jerk (95/65)(135/95 RX+) 12 Burpee over bar

*rest 5 min between sets

Each "set" is 3 rounds. You will record your total time including rest

LIFE: Metcon (AMRAP - Reps) 16 Min amrap Row 400 meter 20 Curtsy lunge (10 per side) 10 Db push press max set push ups

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