Wednesday, July, 22, 2021


A. Take 20 min to complete

Back squat

x5 @ 75%

x4 @ 80%

x3 @ 85%

x2 @ 90%

x1 @ 93%-95%

B. For time:

30-20-10

Single arm DB thrusters 50,35

Pull-ups

Run 400m


Masters

A. EMOM 12 min

min 1: 8 steps/leg DB death March

min 2: barbell floor chest press x 10

Min 3: 15-20sec side plank/side

B. 3 rounds

Row 400m

15 DB thrusters

10 no push-up burpees

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