Monday, October 3, 2022


A. EMOM 12 minutes

min 1- Farmers walk x 50m 70/h,53/h

min 2- Max UB strict HSPU or 7-10 kipping HSPU/DB s2oh

min 3- Echo bike 10/8 cals

B. 15 minute AMRAP

10 Power Snatches @ 95#/65#

15 Box-jumps 24"/20"

200m Run

25 Push-ups


Masters

A. Strict barbell press from rack x 12,10,8,6; build to a heavy set of 6

B. 10 min EMOM

    min 1: :30 max dual KB bent over row

    min 2: :30 max cal bike

C. For time

    21-15-9

    Dual DB thrusters

    Ring rows or jumping pull-ups

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