251023 Thursday

Osama Kamaluddin
Oct 22
1 min read

In teams of 2

10 mins amrap

40 cal or 400m synchro run

30 thrusters 40/30

30 pullups

10 mins amrap

40 cal or 400m synchro run

30 C&J 60/40

30 HSPUs

10 mins amrap

40 cal or 400m synchro run

30 front squats 80/55

30 BMU

10 mins amrap

40 cal or 400m synchro run

30 deadlifts 100/70

30 HSW or 9 wallwalks

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251109 Sunday

Weightlifting Power cleans Every 90 sec 2 reps for 5 sets at 70-80% Metcon 5 min amrap 12/8 cal row 8 burpees over the bar 6 hang power cleans 60/40 3 ring muscle ups or 3 strict pullups (6 ring rows)

251106 Thursday

In teams of 2 For time: 50 Box Jumps 24/20in 30 HSPU 10 Power cleans 70/45kg 2 min rest 50 Air Squats 30 TTB 10 Hang squat cleans 70/45kg 2 min rest 50 Alternating Pistols 30 BMU 10 Front Squats 70/45

251105 Wednesday

Strength Back Squat 5 reps at 75% 3 reps at 85% amrap at 95% Metcon 6 min amrap 3 Thrusters 60/40 30 DUs 4 mins rest 10 min amrap Cindy 5 pullups 10 pushups 15 squats

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