500m row under 2:00
3x
10 strict pull ups
10 push ups - arms close to side use triceps
10 kipping pull ups
Ready
6 min EMOM
Odd - double tap wall balls
Even - box jumps
Snatch
Full snatch + hang snatch
1+1 x 8
add weight every round
CATCH in the hole
Metcon
7 min EMOM
7 swings - American 24/16
7 Goblet squats
7 swings - Russian 24/16
Right into
7 min EMOM
10 toes 2 bar - any alternate movement is double
score = 1 point every completed minute
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