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Friday, November 19, 2021


A. Take 12 min to complete 3 sets:

A1. Barbell Romanian deadlift @ 30X1 x 10

A2. DB bench press x 10

A3. Ghd sit-ups x 15-20 or 25 abmat sit-ups

B. For time

21 handstand push-ups

10 alt DB snatch 50,35

200m run

15 handstand push-ups

20 alt DB snatch

200m run

9 handstand push-ups

30 alt DB snatch

200m run

Masters

A. EMOM 12 min

Min 1: 10 good mornings with barbell

Min 2: dbl DB OH carry x 30m

Min 3: Renegade row x 6-8/arm

B. 3 rounds for time

200m row

20 KBS

10 cal AB

20 Russian twists/ may add wt


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