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Workout of the Day

4 sets:
400m row @ 80%
100m roll-off (slowly decelerate)
300m row w/ roll-on (slowly accelerate)
400m row @ 80%
-Rest 3 min

PM: MAP, high %, mixed
14 min AMRAP:
60 row calories
50 kipping handstand push-ups
40 box jumps (24″/20”)
30 power cleans (135/95)
20 ring muscle-ups
+
(Rest 10 min)
+
9-21-33:
Row calories
Thrusters (65/45)
+
(Into)
+
10 min assault bike @ Z1

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