5APR

Fun day 4.0
Four METCONs for the day, mix the order up all you want.
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METCON 1:
5AMRAP
1…2…3…4 Ladder
Thruster #95 + Muscle Up
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METCON 2:
4RFT
500m Row + 10x KBS #70 + 20m Farmer Walk #70 KBs
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METCON 3:
100x Burpees
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METCON 4:
7min to complete 1-Mile Run
If you fail to meet the time hack, complete another 800m - must complete 1.5-mile total under 11min
If you fail to meet the 11min 1.5-mile, complete another 400m with an additional 2min window