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Wednesday, December 20, 2023


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A. Take 15 minutes to complete the following 

 Back Squat 

2x3 @ 82% 

2x2 @ 87% 

2x1 @ 92%-95% 

B. For total time 

3 rounds 

15 thrusters @ 95#/65# 

12 barfacing burpees


rest 2:00


3 rounds

4 bar MU

8 thrusters @ 115#/75#

*Sub 12 reps of your toughest pulling movement for bar MU


Essentials

A. EMOM 12 min

     min 1 & 2: row 350/275m

     min 3: DB floor chest press x 12-15

     Min 4: OH DB or KB carry x 30m

B. 6 rounds For time

     5 no push-up burpees

     7 kettlebell swings

     9 wall ball

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