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Wednesday, July 5, 2023


A. Take 12 minutes to complete the following 

 Push press 5 sets of 2 @ 87%-90% of 1RM 

B. For total time 

18-12-6 S2oh @ 115#/75# 

Pull-ups 

*Complete 75 Double unders between each set 


 rest exactly 2:00 


12-9-6 

s2oh @ 135#/95#

CTB Pull-ups

*Complete 75 Double unders between each set


Masters

A. Take 12 - 15 min to complete:

    A1. Front squats @ 20X1 x 6,6,6,6; build

     A2. DB Renegade row x 8-10/arm

     A3. DB z- press x 8-10

B. 4 rounds for time

     200m run or row

     12 DA DB hang snatch

     10 single DB step ups

     8 banded/jumping pull-ups or ring rows

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