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Warm Up:  Down and Backs 

5 Min AMRAP 

  • 10 Lat Overs 

  • 10 Bench Dips 

  • Lateral band walk 


3 Rounds for Quality

  • 6/6 Barbell Step Ups (Build Over Course

  • 10/10 Banded CHops (hitolo)

  • :20 L Hang


AMRAP 10:00

  • 30 Double Unders or 60 singles 

  • 8 Bench Press (#135/#80) 

  • 15 Ball Slam  

rest 2 minutes….

3 rounds: 1:00 @ Each Station :15 Transition

  • -Row (calories)

  • -Push Ups (Hand release)

  • - KBS (Russian)
    *rest 1 minutes between rounds


Cashout:  Friday Special