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Friday, April 30, 2021


A. Push press in 15 min complete

2 sets of 5 @ 75%

2 sets of 3 @ 80%

1 set of 1 @ 85%

1 set of 1 @ 90%

B. For time

21-15-9

Kettlebell swings 70,53

Handstand push-ups

Toe to bar


Masters

A. EMOM 8 min

1 power clean + 2 front squats; build

B1. :20-:30 hollow hold

B2. 12 Alt SL v-ups

B3. :30-:45 side plank/side

X 3 sets

C. For time

30-20-10

SA DB snatches

Prisoner step ups

Row 400m after each set

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