9AM Non Violence
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Shuttle Runs
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Assault Bike/Bike Erg Sprints
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Every 4:00 x 6 rounds
Rounds 1,3,5
200m run
30 wall-balls
Rounds 2,4,6
200m run
15 burpee box jump overs
10AM Self Destruction
Row 2k
21-18-15-12-9-6-3
Hang Squat Cleans @95/65
60s Farmer Hold @70/53
100 BS @135/95*
*10 burpee buy in to start back squats. Every 2:00, 10 burpees
550m run to finish