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800m Row 50 Kettlebell Swings 40 Push-ups (hand release) 30 Toes to Bar 20 Ring Dips 10 Burpees box jumps 800m row

1. Front Squat 1 Rep Max 2. Naughty Nurse 15 -12-9-6-3 Front Squat (135, 95) Toes To Bar wod from CFNE

4 rounds for time: 100m Run 25 KB Swings 100m Run 25 Push-Ups 100m Run 25 v-ups 100m Run 25 Squats 4 rounds

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises: Wall-ball

21 Push Press 135 Men / 95 Women 21 Box Jump 24” Men / 20” Women 50 Meter Weighted Lunge 45 plate Men/ 25 plate