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Friday, January 27, 2023


A. Take 12 min to complete 3 sets of the following

    A1. 16 alternating DB bench press

    A2. Max ring or banded strict pull-ups in 30 seconds

    A3. Weighted plank on elbows 45-60 seconds

B. 9 min AMRAP

2 wall walks

8 hang power cleans 135/95

16 AB Mat sit-ups


Masters

A. Complete 3 sets of the following:

     A1. DB bent over torso row @ 30X1 x 8-10/arm

     A2. Dual DB OH carry x 50m

     A3. 16 dual DB by side reverse lunges

B. For time

     18-15-12-9-6

      Push-ups

      Ring rows or jumping pull-ups

      Row 200m between each set

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