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1. “Spiral Staircase” AMRAP 12:
2 Push Press
8 Front Rack Box Step-ups
4 Push Press
8 Front Rack Box Step-ups
6 Push Press
8 Front Rack Box Step-ups
[Add 2 Push Press Each Round]
Barbell: 75 / 55 Ib
Box: (20"')
2. “Jerry”
On the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's
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/
EMOM FOR 30 MIN A) 10 DB Squat Cleans B) 10 KB Swings C) 10 DB Sumo Deadlift High Pull D) 15 KB Swings E) 10 DB Push Press F) 20 KB Swings Active mobility