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Friday, October 15, 2021


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

A1. 50m farmers walk 70/h, 53/h

A2. Single arm half kneeling DB press @ 30X1 x 8-10/arm

A3. Barbell roll out x 8-10

B.AMRAP 12 min

32 double unders

16 med ball sit-ups

8 pull-ups

Masters

A. 1 power clean + 1 hang power clean + 1 front squat x 8 sets; build

B. EMOM 12 min

Min 1- 12 DB upright row

Min 2- :30 FLR on rings

Min 3- 15 DB bent over flies

C. 3 rounds for time

21-15-9

AB calories

DB Romanian deadlifts

No push-up Burpees

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