Good Day!

Warm-Up ~ Easy mobilize
BBWU
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OPEN HISTORY
For Time:
3 Rnds:
10 OHS (95/65)
12 C2B
into...
3 Rnds:
10 Power Clean & Jerks (95/65)
12 TTB
into...
3 Rnds:
10 Thrusters (95/65)
30 D/U
into...
3 Rnds:
10 Power Snatches (95/65)
12 Bar-Facing Burpees
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Cooldown / Animal Walks
12 Min AMRAP (60% effort):
10 yds of each:
Bear Crawl
Horse Walk
Lizard Crawl
Ostrich Walk
KB OH Rt / Farmer Lft
KB OH Lft / Farmer Rt
Keep Repeating at Low Intensity

ENGINE
5m Easy Run
5m Easy Bike
5m Easy Run
.......
Echo Bike
10 Rnds:
10s 100% Effort
1:50 Easy Spin

tb ~ 25:26 / 4:31-11:08 (6:37)-17:28 (6:20)-25:26 (7:58)
OHS = UB / 8-4 all C2B
C&J = 5-3-2s / 6-4s / 7-3s / TTB = UB
Thrusters = UB / 20-10 / 10-10-10 / 30
P.Snatch = 6-4s / 9-1 / 10 / S-L-O-W

Engine ~ Finished 10s at 1045-1171 Watts & 89-104 RPM's
Slow Spin was about 42-45, except Rnds 6-7-8, after those rounds I would drop to 39 RPMs for about 10-15 seconds...just gassed!