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Warm Up 11 (No Measure)
7 Med Ball Sit Ups
5 Med Ball Cleans
7 Med Ball Push Jerk
x3
Weighted Ring Dips (5-4-3-2-1)
Metcon (AMRAP – Rounds and Reps)
In 16 minutes:
Buy-in: 50 calorie row
Then for remaining time AMRAP of:
21 wall balls 20/14
15 thrusters 95/65
9 handstand pushups
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