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Tues. Nov 8 2022

Strength/Skill:

Deadlift

Metcon:

20:00 EMOM

min 1: 18/13 Assault Bike

min 2: 11 Burpees to Target

min 3: 15 Toe to Bar

min 4: 15 Handstand Push-Ups

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Mon. Nov 7 2022

Strength/Skill:

Overhead Squat/Back Squat

Metcon:

4 Rounds for Time
15 Pull-Ups
12 Box Jump Overs 24/20”
9 Dual KB Clean and Jerk 53/35#

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Wed. Nov 2 2022

Metcon:

6:00 AMRAP, 2:00 Rest x 3 Sets

400m Run

18 Toe to Bar

200ft Farmers Carry 50/35#

12 Dual DB Bench Press 50/35#

-Max Strict Pull-Ups in Remaining Time

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