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Monday, June 20, 2022

A. EMOM 10 min

Min 1: 2-3 tng Power Snatches

Min 2: 3-4 wall walks or db overhead carry 50-75ft

B. For time

10 Power Cleans @ 185#/125#

20 barfacing burpees

30 Wall ball 30#/20#

400m run with medball

30 wall ball 30#/20#

20 barfacing burpees

10 Power Cleans @ 185#/125#

18 minute time cap

Masters

A. 3 sets:

A1. Front foot elevated goblet split squat x 10/leg

A2. SA DB bent over row @ 30X1 x 10/arm

A3. Barbell or DB floor chest press x 10

B. 3 rounds for time:

Row 500m

50 air squats

20 DB push press

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