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Friday, August 11, 2023


A. Take 12 minutes to complete 4 sets of the following

Deadlift x4 tng reps (building weight per set to a heavy 4 for the day)

Flat DB bench press x18,12,12,6 reps (weight increases as reps lower)

B. 12 minute AMRAP

     Run 100m

     1-2-3-4-5...

     Power Clean @ 165#/110#

     2-4-6-8-10...

     HSPU or DB s2oh @ 50#/35# per hand


Masters

A. EMOM X 12 min

    Min 1: AMRAP ring rows in :30

    Min 2: EB 30sec at hard but sustainable pace

    Min 3: barbell strict press x 8-10; May do these from rack

B. AMRAP 12 min

    3-6-9-12-15-18-21-……

    Kettlebell swings

    Abmat situps

    10 single unders after each set

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