BEGINNERS

1000m row

80 SU / 50 DU

60 cal bike M/40 cal W

40 Burp M / 30 Burp W

200m run

TC 15'

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INTERMEDIATE

7' Amrap

7 TTB/12KTE

14 D.Snatch

rest 2'

7' Emom

6 Pull up/4 CTB/2 Bmu + 5 Thrusters rest time Plank 

WORKOUT OF THE DAY