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TEAM WOD OF 2: 20’ AMRAP RX: 30 HANG POWER CLEAN 40/30Kg 30 WALL BALL 20/16lbs 30 CAL ROW   INTERMEDIATE: 30 HANG POWER CLEAN 30/20Kg 30 WALL BALL 16/12lbs 30 CAL ROW   BEGINNER: (AMRAP 15’) 20 HANG POWER CLEAN by feel 20 WALL BALL by feel 20 CAL ROW   *Switch as needed

METCON 30 INTERVALS: 40’’ ON – 20’’ OFF RX: CAL ASSAULT BIKE CAL ROW BURPEES BOX JUMP 60/50cm 2KB RUSSIAN SWING 24/16Kg REST   INTERMEDIATE: CAL ASSAULT BIKE CAL ROW BURPEES BOX JUMP 50/40cm 2KB RUSSIAN SWING 16/12Kg REST   BEGINNER: (30’’ ON – 30’’ OFF) CAL ASSAULT BIKE CAL ROW BURPEES BOX STEP UP

STRENGTH EVERY 1:30 X 6 SET 3 THRUSTER   METCON LADDER + 1/10* AMRAP 9’ RX: 1 THRUSTER 35/25Kg 10 DUs *ADD 1 THS AND 10 DUs EVERY ROUND   INTERMEDIATE: 1 THRUSTER 30/20Kg 20 SUs *ADD 1 THS AND 20 SUs EVERY ROUND   BEGINNER: 1 THRUSTER by feel 10 SUs *ADD 1 THS