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4 Rounds for quality

8/8 Single Arm DB Bent over Row

30 Second Banded AR Hold (each side)


Running clock for 20 minutes (Total reps)

AMRAP in 10 minutes (Total reps)

10 Burpee Box Jump Over @ 24/20"

10 DB Reverse Lunges @ 35/20

10 Toes to bar (RX+ 5 Bar Muscle-ups)

AMRAP in 10 minutes (Total reps)

10 HR Push-ups (RX+ Ring Push-ups)

10 DB Box Step Over @ 24/20" & DBs @ 35/20

10 Sit-ups (RX+ GHD Sit-ups)

*Score the first AMRAP as round 1 and the second as round 2, your final score will be total reps across all 20 minutes

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