Friday, September 9, 2022
A. 20 minute AMRAP
Run 400m
21 thrusters @ 65#/45#
15 Pull-ups
9 Strict HSPU/Kipping HSPU
Extra Credit
3 sets
15 Bent over DB reverse fly
15 DB shrugs Heavy
30 Banded tricep pushdowns
Masters
A. Complete 3 sets:
  A1. Deadlifts @ 30X1 x 10,10,10
  A2. DB bench press x 12-15
  A3. SA DB bent over row x 10/arm
B. For time
   Row 200m
   20 burpees
   Row 300m
   30 goblet squats
   Row 400
   40 kettlebell swings
   Row 500m
   50 goblet step ups