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Monday, October 4, 2021


Deload week

A. Hang squat clean x3 reps EMOM 5 min @ 70%

B. Hang squat clean x2 reps EMOM x5 min @ 75%


B. 3 rounds for time

24 wall ball 20/14

16 burpees

12 kipping HSPU

Masters

Day 1

A. Front squats x 8 min EMOM x 3 reps; build

B1. KB windmill @ x 6/arm

B2. Strict banded pull-ups @ 30X2 x 6-8

X 3-4 sets

C. For time

KB Deadlifts

Prisoners step ups

10 sit-ups after each set after each set

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