“Spin on 7”
With a partner:
Alternate 1 minute of max reps clean and jerk (dumbbells)
Repeat for 7 total rounds (partner A does 1 minute, partner B does 1 minute)
Max Reps 250m row (partner A does 250, partner B does 250)
Max distance in 7:00
Max ring dips in 1 minute (partner A does 1 minute, partner B does 1 minute)
Repeat for 7 rounds
Max weighted shuttle (45/25) in 7:00
Alternate partners through a full shuttle run.
Repeat for 7:00.
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