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211023


Strength

4 Rounds for quality

8-10 DB z press

8-10 DB skull crushers


Metcon

18 min AMRAP

75 Double Unders (SC 75 Skips)

25 One DB box step up 20"

25 Toes to bar

25 One DB lunges


RX Age 17-44 (22.5/15KG)

RX Age 14-16 and 45-60 (17.5/12.5KG)

RX Age 8-13 (12.5/7.5KG)

Strength

4 Rounds for quality

8-10 DB z press

8-10 DB skull crushers


Metcon

18 min AMRAP

75 Double Unders (SC 75 Skips)

25 One DB box step up 20"

25 Toes to bar

25 One DB lunges


RX Age 17-44 (22.5/15KG)

RX Age 14-16 and 45-60 (17.5/12.5KG)

RX Age 8-13 (12.5/7.5KG)

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Weightlifting Strength Front Squats build up to a heavy set of 5 3 sets 3 reps @ same weight Metcon 6 min amrap 4 thrusters 4 pullups 3 min break 6 min amrap 4 front squats 4 HSPUs RX Age 17-44 (42.5/