Friday, April 22, 2022


A. EMOM 12 minutes

min 1-Farmers walk 50m 70#/53# per hand

min 2- 6-8 DB z-press

min 3- Side plank 25 sec/side

B. 4 rounds for time

50 Double unders or 50 single unders

16 single arm DB hang clean and jerks 50#/35#

12 toes to bar


A. Strict press from rack x 8 @ 20X2 x 4 sets

B1. SA DB incline bench press x 8-10/arm

B2. Double DB Upright row x 15

X 3 sets

C. For time:


Goblet squats


Row 125m after each set

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