Friday the 20th

3 Rounds (NFT)
35s HS Hold
10 Scorpions
14 Ring Rows
Sumo Deadlift
5×4 (Heavy)
No Bounce
20 Hang Power Cleans 135/115/85#
10 Burpee Muscle Ups
15 Hang Power Cleans
8 Burpee Muscle Ups
10 Hang Power Cleans
6 Burpee Muscle Ups
3 Rounds
12 Alternating Pistols
12 Thrusters 100/70#
Run 400m
Rest 3:00
4 Rounds (NFT)
25′ Single Arm Overhead Walking Lunge Steps
10 GHRs
7 Evil Wheels

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Filed under 3 Rounds, amrap, chipper, crossfit, fitness, Power Lifting, strength & conditioning, WOD

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