251211 Thursday

Osama Kamaluddin
Dec 10, 2025
1 min read

For time

In teams of 2

10 min amrap

24/20 cal row

40m sandbag bear hug carry 60/45

10 min amrap

2-4-6-8-10 etc

DB deadlifts 22.5/15

Bar muscle ups

10 min amrap

24/20 cal row

40m KB farmers carry 32/24

10 min amrap

2-4-6-8-10 etc

Alt KB goblet lunges 32/24

HSPUS (RX+ strict)

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Strength Strict press 5 sets 3 reps heavy Metcon Every 5 mins for 5 rounds 200m run 30 Russian swings 20 goblet squats 10 burpees over kb

260118 Sunday

Weightlifting Power snatch Build to 2 rep heavy 5 min emom 1 power snatch at 90-100% 3 sec pause in the receiving position Metcon 4 rounds for time 30m walking lunges 1 DB 22.5/15 15 single arm devil

260117 Saturday

Strength Front squats 5 sets 3 reps heavy Metcon For time: 60/45 cal row 40 pullups 30 wallballs 20 DB snatches 5 rope climbs 18 min cap

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