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21-15-9

SDHP 43Kg

OHS 43Kg

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Back Squat

3 3 3 3 3

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Row 1K

50 Dumbbell Snatch 20Kg

Row 750 Metres

35 Dumbbell Snatch 20 Kg

Row 500 Metres

20 Dumbbell Snatch

One Armed Squat Snatches Alternating Arms

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Rest Day

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Deadlift

3 3 3 3 3

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"Cindy"

AMRAP in 20 Mins

5 Pull Ups

10 Push Ups

15 Squats

or

"Mary"

AMRAP in 20 mins

5 HSPU

10 Pistols Alternating

15 Pull Ups

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50 Feet Overhead Walking Lunges 43Kg

21 Burpees

5 Round for Time

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