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