Wednesday, September 7, 2022


A. Take 15 minutes to complete 5 sets of the following

Front squat x3 reps @ 80% of 1RM

B. 4 rounds for time

20 Wall ball 20#/14#

15 toes to bar

10 deadlifts @ 185#/125#


Masters

A. EMOM 8 min

    2 front squats + 2 push press

B. 4 rounds for time

     Bike 15 cal

     10 DB hang power cleans

     15 hand release push-ups

     10 ring rows

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