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  • Ray

"Pirate's Booty"


On a Running Clock:

[0:00]: 10 Bench Press

[3:00]: 8 Bench Press

[6:00]: 6 Bench Press

[9:00]: 4 Bench Press

[12:00]: 2 Bench Press


For Time:

500/400 Meter Row

50 Russian Kettlebell Swings (53/35)

500/400 Meter Row

50 Russian Kettlebell Swings (53/35)

500/400 Meter Row


The Bench Press

The Russian Kettlebell Swing


  • Ray

"Buy Low, Sell High"


AMRAP 5:

Buy-In: 150 Double Unders

15 Lateral Barbell Burpees

15 Overhead Squats (95/65)


Rest 5 Minutes


AMRAP 5:

Buy-In: 100 Double Unders

10 Lateral Barbell Burpees

10 Overhead Squats (115/85)


Rest 5 Minutes


AMRAP 5:

Buy-In: 50 Double Unders

5 Lateral Barbell Burpees

5 Overhead Squats (135/95)


The Double Under

The Overhead Squat

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