AMRAP 7

As many rounds as possible in 7 minutes of:
7 Thrusters, 45 lbs
7 Burpees

Weighted Ring dips 3-3-3-3-3

or

Ten rounds of:
10 Second Negative Ring Dip
Rest as needed

Accelerate:

For 20 minutes perform:
200 meters Run with medball
30 Mountain Climbers
200 meters Run with medball
15 Weighted sit-ups with medball

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