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Monday, September 12, 2022


A. Every 2:00 x5 sets

    AMRAP in 60 seconds

    35 double unders or 35 single unders

    AMRAP squat Cleans remaining time @ 165#/110#

B. For time

40 Wall ball 20#/14#

40 Kb swings @ 53#/35#

Run 400m

20 Burpees

Run 400m

40 Kb swings

40 Wall ball 20#/14#

20 minute time cap


Masters

A. Complete the following:

     12-10-8-6

     Front squats from rack; build

     DB bench press

     30 banded tricep pushdowns between each set

B. AMRAP 12 min

    12 SA DB thrusters

    20 abmat sitips

    12 cal row



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