Tuesday, October 11, 2022


A. Every 3:00 x4 sets

AMRAP in 90 seconds

6 burpees

12-10-8-6 shoulder to overhead @ 115#/75#

AMRAP row cals remaining time

-build in load each set on s2oh if UB

-if you fail a s2oh within 1-2 reps of finishing the set, move on to the row

B. 4 minute AMRAP

40 DU or 40 Single unders

push-ups x 15

20 air squats


rest 2:00


4 minute AMRAP

Run 100m

8 toes to bar

12 Alternating DB snatches @ 50#/35#


rest 2:00

x2 sets

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