Wednesday, July 20, 2022


A. Take 15 minutes to complete the following

Back squat

x5 @ 75%

x4 @ 80%

x3 @ 85%

x2 @ 90%

x1 @ 92.5%+

B. For time

   Run 200m

   10 Single arm DB thrusters @ 50#/35#

   10 toes to bar

   Run 200m

   20 Single arm DB thrusters 

   20 toes to bar

   Run 200m

   30 Single arm DB thrusters

   30 toes to bar

   **15 minute time cap

Masters

A. Complete 4 sets:

    A1. Clean grip deadlifts @ 30X1 x 8; build

    A2. Dual DB OH carry x 50m

    A3. 30 sec side plank/side

B. 3 rounds for time

     10 burpee box jumps/step ups

     12 DB push press

     10 cal EB

     12 pull-ups/ring rows

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