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Friday, October 29, 2021


A. Complete 3 sets:

A1. Ring pull-ups/ strict pull-ups @ 20X1 x 5-7

A2. D Russian box steps x 8

A3. Ring mountain climbers x 20

B. AMRAP 10 min

5 power cleans 135,95

7 wall ball 30,20

9 toes to bar


Masters

A1. Filly press x 8/arm

A2. 30 FLR on rings

A3. 15 DB bent over flies

X 3 sets

B. AMRAP 12 min

5 banded pull-ups or ring rows

10 push-ups

15 squats

C. Extra credit: 4-6 sets row 200m; rest 1 min

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