Long Amrap
Warm up
Tabata hollow rocks
800m run
A) False Grip Ring Muscle-up Transitions
B)17min AMRAP
350m-Row
15- KB Swings @70lbs
7- Toes 2 Bar
Lots of "Cod"ers so 6 of us had to run. I did 400m run to start and then did 200m run and 10 burpees
5 rounds
200 burpees
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