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Wednesday, April 19, 2023


A. Take 20 minutes to build to a 3RM Back squat 

B. 4 rounds for time

6 Kipping HPSU 3” defecit

9 strict pull-ups

12 Russian kb swings 70/53

15 goblet squats 70/53

**12 min time cap**

Masters

A. Back squats @ 20X1 x 3,3,3,3; build to a heavy set of 3 based off last week

B. EMOM 8 min

min 1: DB bench press x 10

min 2: Russian KB swings x 10 HEAVY

C. 10 min AMRAP

200’ shuttle runs

10 wall ball

10 step ups

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