- FOUR ROUNDS FOR REPS:
- 1 minute max BW bench press
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Rest 15 seconds
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1 minute max single arm row (L)
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rest 15 seconds
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1 minute max single arm row (R)
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rest 15 seconds
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1 minute max L-sit hold
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rest 45 seconds
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Amrap in 13 minutes:
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5 strict handstand push-up
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10 Dumbbell Snatch (alt) **
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20 box jump over (60/50 cm)
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30 wall ball shots (9/6 kg)
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** use a 22,5/15 kg dumbbell