T

T

Warm-up
500m Row (Time)
Max Effort 500m Row

Weightlifting
Hang Clean (3-3-3-3-3)
2 hang power clean +1 hang squat clean

Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute amrap:
24 single arm over head db alt lunges 50/35
12 ring dips

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