Wednesday, September 21, 2021


A. Take 15 minutes to complete the following

Front squat

x3 @ 80%

x2 @ 85%

x1 @ 90%

x3 @ 85%

x2 @ 90%

x1 @ 95%+

B. 4 rounds for time

12 kipping HSPU

15 toes to bar

18 front rack reverse lunges 95#/65#


Masters

A. EMOM 12 min

     Min 1: DB death march x 10/leg

     Min 2: row 9 cal

     Min 3: FLR x 45sec; may add weight

B. AMRAP 12 min

    16 Russian KBS HEAVY

    12 Box jumps or steps

    8 cal bike

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