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251016 Thursday

Oct 15, 2025
1 min read

Metcon

Teams of 2

3 rounds


In 5 mins

Buy in: 30/25 cal row

AMRAP:

20 devil presses

20 bar muscle ups


Straight into


In 5 mins

30/25 cal bike

20 DB step overs 20"

30 toes to bar


22.5/15 KG 2DBs

 
 
 

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260922 Tuesday

In teams of two 30/20 cals 30 deadlifts 80/55 30/20 cals 1 min rest 3 rounds 20 1DB box step overs 22.5/15 10 BMU 1 min rest 30/20 cals 20 power cleans 80/55 30/20 cals 1 min rest 3 rounds 10 2DB box

 
 
 
260921 Monday

Strength build to 1RM thruster Metcon 3 rounds for time 9 clusters 60/40 18 toes to bar 10 min cap

 
 
 
260920 Sunday

Gymnastics 1 set max unbroken ring dips / box dips / pushups 4 sets at 50% 1 set max unbroken strict pullups / ring rows 4 sets at 50% Metcon For time 40 cals or 500m run 40 wallballs 40 pullups 40 bo

 
 
 

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