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Friday, November 26, 2021

For Time w/ partner time cap 40min

Buy in: 200 double unders

Then:

3 Rounds of:

8 bar muscle ups or 16 chest to bar pull-ups

20 hang Power cleans 135,95

+

Run 400m together

+

3 rounds

30 Handstand Push-Ups

40 deadlifts 135,95

+

Run 400m together

+

3 rounds

20 shoulder to overhead 135,95

30 Toes to bar

+

Cash out: 200 double unders


Masters

A1. Deadlifts x 8; build to a tough set

A2. Seated Single OH DB tricep extensions x 15

A3. 10-12 DB bicep curls

X 3 sets

B. For time

Buy in: AB 20 cal

Then:

3 rounds

10 no push up burpees

12 Single DB snatches

14 walking lunges

Then:

Cash out: row 500m

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