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Monday. May 22, 2023


A. Take 12 minutes to complete 4 sets of the following 

     A1.  Handstand walk skill work or 60 seconds or DB overhead carry 50m

     A2. Strict Supinated pull-up or banded supinated pull-up x6-10 reps (45 second cap) 

    A3. Goblet wall sit 45 seconds @ 70#/53# 

B. For time:

20 burpees

30 Wall ball 20#/14#

Run 400m

50 alternating DB snatches @ 50#/35# 

Run 400m

30 Wall ball 20#/14#

20 burpees

*18 minute time cap


Masters

A. EMOM 12 min

     min 1: 8-10 renegade rows

     Min 2: 50m OH DB carry

     Min 3: DB Romanian deadlifts x 10

B. 10 min amrap

     24 single unders

     12 dual DA DB hang clean & jerks

     100’ shuttle runs

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