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Wednesday, April 17, 2024


A. Take 12 minutes to complete the following

Push Press

3 sets of 3 reps @ 85% of 1RM

*Complete a 5 sec pause overhead on last rep

+

1 set Max reps UB @ 90% of 1RM

B. Minutes 00:00-10:00

8 minute time cap

2 rounds

Row 500m

20 burpees over erg


minutes 10:00-18:00

5 rounds

3 Wall walks

5 Power Cleans @ 165#/110#


Essentials

A. EMOM 12 min

     Min 1- 6 DB thrusters + 4 burpees

Min 2- row 10/8 cals

Min3- 8 sit-ups + 8 sumo deadlift high pulls

B. 3 rounds for time

     Bike 20/16 cal

     100m Farmers walk

     15 box steps or jumps

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