10 minutes:
1 minute ski erg
10 dowel pass throughs
10 cats and cows with dowel
12-15 behind the neck pulls
EMOM x 12:
1. 5-10 kipping pull-ups
2. 16 alt. DB bench press
12 minute AMRAP
12 DB push-press
20 shuttle runs
12 step down box jumps
20 calorie bike/ski
Up to 12 min Death by push press 25-20-15-10-5 reps for time of:CaloriesBox jumps Sit-upsRing (Or Box) dips
8 Min AMRAP 250m Row 10 Ring row 12 DB Deadlift 2 min in between 8 Min AMRAP 250 m row 8 pullup 12 DB Hang clean 2 min in between
Front Squat 3 sets 10 reps 12 min AMRAP 6/8/10/12/14 +++KB swings Calories Step back Lunges
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