A. EMOM 12 min
Min 1: 12-15 Db bench press 50/35 per hand
Min 2: 10 burpees
Min 3: 12/9 cal row
B. 10 min AMRAP
Run 100m
8 deadlifts 115/75
6 HPC
4 s2oh
20 DU
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See AllA. Minutes 00:00-12:00 10 min AMRAP 5 front squats 155/105 10 deadlifts 155/105 20 ab mat sit-ups B. Starting at 15:00 Every 2:00 for 6 sets 1 power clean 2 hang power cleans 1 shoulder to overhead Bu
650
For total time Row 1000m/800m 25 burpees Echo Bike 35/23 cals 25 burpees Run 800m rest 3:00 exactly then start with the run and work up the list
820
A. Take 12 minutes to complete the following Push press 4 sets of 2 @ 87.5%-90% of 1RM *Complete a 5 sec pause overhead on the last rep B. Every 2:00 x8 sets (alternating for 4 sets each) set 1,3,5,7-
1130
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