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Monday, August 16, 2021


A. Take 15 minutes to find 1RM Hang squat clean

B. 12 minute AMRAP

2 rounds

10 thrusters @ 115#/75#

20 Ab mat sit-ups

+

2 rounds

15 thrusters @ 95#/65#

20 Ab mat sit-ups

+

AMRAP remaining time

20 thrusters @ 65#/45#

20 Ab mat sit-ups

Masters

A. Row max distance in 1 min; rest 1 min x 4 sets

B1. Renegade row w/ DBs x 6-8/arm

B2. Incline DB bench press @ 30X1 x 10

B3. Double KB FR squats @ 32X1 x 8-10

X 3 sets

C. 2 rounds For time

25 wall ball

250m row

15 push ups

15 cal bike

D. Time permitting:

Accumulate 3 min weighted plank on elbows

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