10 min AMRAP
Run/Row 200m
10 hanging knee raises
10 MB front squats
10 MB push press
* Rest 5 minutes
20 min AMRAP (choose 1 DB and stick with it)
20 SDHP with DB
20 alternating DB Snatch (moderate load)
20 DB lunges
* Rest 10 minutes
10 min EMOTM
Even: 7 wallballs
Odd: 7 burpees
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