Wednesday, October 4, 2020


A. EMOM 12 min

Min 1- 2-3 muscle-ups/7 CTB pull-ups

Min 2- Seated z-press @ 20X1 x 10 reps

Min 3- row 15/12 cal

B. For time

40 back squats 115,75

40 sit-ups

30 pull-ups

30 front squats 95,65

30 sit-ups

20 pulls ups

20 Overhead Forward lunges in place

75,55

20 sit-ups

10 pull-ups

*Any time you break with the bar complete 7 burpee penalty

Masters 7:15am

A. Every 90sec x 4 sets

1 power clean + 1 hang clean + 2 hang squat clean

C. AMRAP 5 min

10 DB bench /floor press

20 box jumps/step ups

Rest 3 min

AMRAP 5 min

Row 150m

5 no push-up burpees

10 air squats

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