251218 ThursdayOsama KamaluddinDec 17, 20251 min readIn teams of 2For time8-6-4-2Box jump oversRMU/BMUThrusters 60/40For time30-20-10CalsHRPUsFor time10-20-30Alt DB snatchesAlt DB box step upsFor time2-4-6-8Box jump oversStrict HSPUsDevil press 2DBs22.5/15
260922 TuesdayIn 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 MondayStrength build to 1RM thruster Metcon 3 rounds for time 9 clusters 60/40 18 toes to bar 10 min cap
260920 SundayGymnastics 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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