251231 WednesdayOsama KamaluddinDec 30, 20251 min readIn teams of two10 min amrap200m synchro run10 rope climbs20 synchro toes to bar2 mins rest10 min amrap20 cal row20m HSW10 Synchro muscle ups2 mins rest10 min amrap20 cal bike10 hang snatches 50/35kg20 synchro pullups
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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