Monday, December 13, 2021

Monday

A. EMOM 6 min

1 squat clean + 3 front squats; build from 135,95

B EMOM 6 min

1 power clean + 2 push jerks; build from 135,95

B. 5 Rounds For time

200m run

10 box jumps 24,20

10 handstand push-ups

10 SA SB thrusters 50,35

Masters

A. EMOM 12 min

Min 1: 15-20 abmat sit-ups

Min 2: goblet wall sit x 30-45sec

Min 3: 15-20sec side plank/ side

B. For time

AB 20 cal

5 rounds

3 ring rows

6 push-ups

9 squats

+

AB 15 cal

3 rounds

3 ring rows

6 push-ups

9 squats

+

AB 10 cal

1 round

3 ring rows

6 push-ups

9 squats

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