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Wednesday, April 16, 2021


A. 15 minutes to complete

5 sets of 5 front squats @ 70% of 1RM

B. Every 5 min x4 sets

4 min AMRAP

15 toes to bar

20 DB snatches @ 50#/35#

50 double unders

AMRAP burpees remaining time

*Goal is same number of burpees each set

Penalty-for every burpee less compared to first set complete 150m row after the 20 minutes


Masters

A1. DB hammer curls x 10/arm

A2. Tricep dips off box x 15

A3. FLR x 30 sec; use rings if possible

X 3

B. AMRAP 12 min Row 12 cal

10 burpees

10 KB deadlifts

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