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Wednesday, May 17, 2023


A. Take 12 minutes to complete the following 

Back Squat 

x5 @ 85% 

x4 @ 87.5% 

x3 @ 90% 

x2 @ 95% 

% of 3RM Back Squat 

B. For time *18 min time cap*

25 pull-ups 

Run 200m 

50 push-ups 

Run 200m 

100 air squats 

 Run 200m 

50 push-ups 

Run 200m 

25 pull-ups 

*In vest if using Vest for murph



Masters

A. Complete 4 sets

     A1. Front foot elevated goblet split squat @ 30X1 x 8-10/leg; front foot on a 45# plate

     A2. Supinated pendlay row @ 20X1 x 10

     A3. Half kneeling single DB strict press @ 30X1 x 10/arm

B. 12 min AMRAP

     10/8 cal EB

     12 DB snatches

     10 single DB step ups

      8 v-ups   

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