A: Metcon (AMRAP - Reps)
Complete as many rounds and reps as possible in 3 minutes of:
10 Single-Arm Dumbbell Snatches
10 Box Jump-Overs (or Step-Overs)
5 Strict Pull-Ups
Rest 3 minutes between sets, and complete a total of five sets.
B: Mid-line 3 (AMRAP - Rounds)
10 ghd situps
10 ghd back extensions
20 sec. hold knee raises
30 ab mats
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