Scaleable for all levels!

Pullin Flags and Takin Names!!

Weightlifting
Deadlift (1×6)@67.5%
Deadlift (1×5)@77.5%
Deadlift (1×4)@87.5%
Deadlift (1×1)@97.5%

Red
AMRAP 3 Minutes x 4
rest 2:00
Row 250/200m
20 KB Snatch 53/35lbs
Max Rep Chest to Bar in remaining time

White
AMRAP 3 Minutes x 4
rest 2:00
Row 200/150m
15 KB Snatch 35/26lbs
Max Rep Pull-Ups

Blue
AMRAP 3 Minutes x 3
rest 2:00
Row 150/100m
10 DB Snatch 25/15lbs
Max Rep Ring Rows

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