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  • Ray

“On Repeat”


On the 2:30 x 10 Rounds:

10 Hang Power Cleans (135/95)

30 Double Unders

500 Meter Bike

The Hang Power Clean

The Double Under

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  • Ray

"Negative Nancy"


EMOM 5:

3 Overhead Squats


For Time: 21 Overhead Squats (95/65) 800 Meter Run 18 Overhead Squats (95/65) 600 Meter Run 15 Overhead Squats (95/65) 400 Meter Run 12 Overhead Squats (95/65) 200 Meter Run 9 Overhead Squats (95/65)


The Overhead Squat

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  • Ray

"Good & Plenty"


4 Rounds For Time:

500 Meter Row

12 Burpee Pull-ups

21 Box Jumps (24"/20")


The Burpee Pull-up

The Box Jump

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