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Wednesday, April 26, 2023


A. Take 15 minutes to complete the following 

Back Squat @ 30X1 

x6 @ 75% 

x4 @ 80% 

2x2 @ 85% 

% based on 3RM from last week 

B. For total time 

3 rounds 

3 Wall walks 

9 strict pull-ups 

 

right into 


2 rounds 

10 s2oh @ 135#/95#

15 pull-ups


Right into


1 round

20 kipping HSPU

20 front squats 

*15 minute time cap


Masters

A. EMOM 12 min

     Min 1: Dual DB OH carry x 100’

    Min 2: KB sumo deadlift high pull x 10-12

    A3. 20 sec side plank/side

B. For time:

    50-40-30-20-10

    Walking lunges

    Abmat Sit-ups

    50 single unders between each set

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