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Growth & Development

A. Amrap 5

5 single arm DB Press

5 Burpee

5 goblet squat

B. Amrap 5

4 cal row

8 DB hang Clean

12 box jumps

C. Amrap 5

8 DB Deadlift

6 DB pushup

4 cal bike

D. Amrap 5

5 burpee

10 ab Mat sit-up

20 single under/ double under

E. Amrap 5

12 airsquat

9 OH plate lunges

6 Pull-up/ ring row

 

Performance

A. Amrap 5

5 Push Press 75/55

5 box jump over

5 Front squat

B. Amrap 5

8 Deadlift 135/95

6 lateral Burpee

4 cal bike

C. Amrap 5

4 calorie row

8 hang cleans 95/65

12 box jumps

D. Amrap 5

5 Burpee

10 hollow rocks

20 double under

E. Amrap 5

12 OH Squat 75/55

9 hang snatch

6 chest to bar

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