Wednesday, November 16, 2022


A. Take 15 minutes to complete

Back squat 5 sets of 3 @ 90% of 3RM

B. 3 rounds for time

15 box-jump on and over 24"/20"

15 Kipping HSPU

15 Kb swings @ 70#/53#

15 Pull-ups

16 minute time cap


Masters

A. Complete

14-12-10-8-6

Dual KB deadlifts

Between each set:

50m Farmers Walk

:30 side plank/side

B. 12 min AMRAP

10 SA DB hang clean & jerk

12/8 cal Echo bike

14 air squats

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