Friday, April 29, 2022


For time 20 minute time cap

50 Overhead squats @ 95#/65#

40 Barfacing burpees

40 Back rack forward lunge in place

30 Barfacing burpees

30 power Cleans @ 95#/65#

20 barfacing burpees

20 Alternating pistols or 20 barbell on back step-ups 20" box

10 Muscle-ups or 20 strict pull-ups

Masters

A. EMOM 12 min

Min 1- FR KB wall sit x 30-45 sec

Min 2- strict barbell shoulder press from rack x 8

Min 3- 15 anchored sit-ups

B. 3 rounds for time

Bike 20 cal

15 back squats

15 jumping pull-ups or ring rows

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