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Friday, June 9, 2023


A. EMOM 12 minutes 

min 1- Sandbag bearhug carry 50m 

min 2- Max UB pull-ups or ring rows (cap @ 15 reps) 

min 3- Echo Bike 12/9 cals 

B. For time

55 thrusters @ 115#/75#

*Every Break complete 10 barfacing burpees


Masters

A. EMOM x 10 min

    Min 1: clean grip deadlifts x 8; build each set

     Min 2: seated Dual DB z-press x 8-10

B. 3 rounds for time

    300m row

    20 walking lunges

    15 ring rows

    10 push-ups

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