'Warm Up: 3 Rounds 6 Up Downs 8 Spider Mans 10 Pike to Cobras 12 Sampsons Strength/Skill: 5x3 Wall Walks -or- 6x10 Shoulder Taps (plank or wall) Metcon: 3 Min AMRAP -10 Pike Push Ups (elevated if possible) -10 Rows 1 Minute Rest 3 Min AMRAP -10 Kneel to 1/4 Squat (loaded) -10 Romanian Deadlifts 1 Min Rest 3 Min AMRAP -10 Pike Push Ups (elevated if possible) -10 Rows 1 Minute Rest 3 Min AMRAP -10 Kneel to 1/4 Squat (loaded) -10 Romanian Deadlifts'
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