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Wednesday, May 24,2023


A. Take 12 minutes to complete the following

Back Squat

4 sets of 2-3 reps @ 90%-95% of 3RM Back squat

B. 16 minute AMRAP

10 pull-ups

20 Push-ups

30 air squats

400m Run

*Done with vest if using vest for Murph


Masters

A. EMOM 12 min

     min 1: row 10/8 cal

     min 2: 10 wall ball

     min 3: strict banded pull-ups or ring rows @ 30X2 x 5-7

B. 4 rounds for time

     12 SA DB thrusters

     10 push-ups

      8 cal EB

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