WOD

EMOM 10 min

1 squat clean, building  

REST 1 minute

For time  

50 calories Assault Bike  

15 squat cleans at final emom weight

1000m row

 

 HW

3 rounds not for time

8-12 dumbbell high pulls left and right

8-12 alt dumbbell curls 

12-15 dumbbell bench press

then

max effort chin ups

 

 

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