Friday, October 8, 2021


A. AMRAP 12 min

21-15-9

Deadlifts 115/75

Pull-ups

+

15-12-9

Front squats 115/75

Toes to bar

+

12-9-6

Shoulder to overhead 115/75

CTB pull-ups

B. 3 sets

20 GHD sit-ups or 25 abmat sit-ups

30 sec side plank/side; may add weight

DB hammer curls x 10/arm

Masters

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

B. EMOM 12 min

Min 1: 30 sec FLR

Min 2: 20sec side plank /side

Min 3: 30 sec wall sit w/KB

C. AMRAP 12 min

Row 10 calories

12 DB walking lunges

16 sit-ups 75,55


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