Monday, September 19, 2022


A. EMOM x10 minutes

1 Power Clean + 1 Hang Power Clean + 1 Squat Clean

-building load every 2 min from 135#/95#

B. For time

Run 200m

30 kipping HSPU

Run 200m

45 Box-jumps 24"/20"

Run 200m

60 OHS @ 75#/55#

18 minute time cap


Masters

A1. DB bench press x 12

A2. Barbell rack row @ 30X1 x 10

A3. OH DB carry x 50m

X 3 sets

B. For time:

10-9-8-7-6-5-4-3-2-1

DB thrusters

Tricep dips off box

Row 200m after 9s, 7s, 5s, 3s and 1s

C. Extra credit

     75 anchored situps

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