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Monday, December 12, 2022


A. 1 Power Clean + 1 Below knee hang power clean + 2 s2oh

Every 1:30 x8 sets

-building load from 135#/95# to a tough set for the day

B. For time

50 Wall ball 20#/14#

35 Kb swings @ 70#/53#

20 Burpee box-jump overs 24"/20"

35 Kb swings @ 70#/35#

50 Wall ball 20#/14#


Masters

A. EMOM 12 min

     min 1: 30-45sec goblet wall sit

     min 2: 12-15 dips off box

     min 3:  dual KB bent over row x 10

B. AMRAP 12 min

    10-15-20-25-…

    Air squats

    Sit-ups

    Single unders

    Row 150m after each set

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