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3 rounds for time:

200M sandbag carry @ (AHAP — this should NOT be easy)

10 muscle ups

rest 5min

3 rounds for time:

20 lengths (10 lengths per side) of the following –

50′ offset waiter carry

Men’s raised hand @ 53  —  Men’s opposite hand @ 70 pounds

Women’s raised hand @ 35  —  Women’s opposite hand @ 53 pounds

rest 5min

Shuttle sprint test:

15 sprints length of the gym and back is 1

*try to get it down in under 90sec, if you do repeat with a rest of 1:1 ratio