AMRAP in 21 minutes of:
2 Bar Muscle-ups
4 Handstand Push-ups
8 Ball Slams 20/12kg
*Run 180m at 0, 3, 6, 9, 12, 15 & 18 minutes.
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WOD: Friday
EMOM x 20 minutes: Min 1. 3 Power SnatchMin 2. Toes to Bar *Maintain load/reps.