Monday, December 6, 2021


A. 6 min EMOM

Squat clean thruster x1 + shoulder to overhead x1 EMOM 6 min; building load from 155/105

B. 6 min EMOM

Squat clean x2 reps; building load from last weight of A

C. For time:

21-15-9

Deadlifts 225,155

Wall ball 30,20

Box jumps 24,20

Masters

A1. 30m dbl DB overhead carry

A2. Strict pull-ups @ 20X2 x 5-7; may use a band

A3. FLR x 45-60sec; may add weight

X 3 sets

B. For time

15-12-9

Wall ball

Pull-ups

AB cal

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