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Workout of the Day

E2 min for 30 min:
1st: 50’ broad jumps – touch-and-go
2nd: 12s assault bike @ 100%
3rd: 100’ yoke carry (heavy)
*Assault bike @ 50% during rest periods.

PM: Push/Pull, int + Push/Pull, vol + Gym battery + Core
A1. Strict weighted chest-to-bar pull-up
Build to a max for today
A2. Strict press
Build to a max for today
*Alternate movements as you’re building in weight.

B. 7 min AMRAP:
Burpee bar muscle-ups
+
(Rest 5 min)
+
7 min AMRAP:
1 burpee
1 kipping handstand push-up (10” deficit)

C. EMOTM 15:
1st: 30s hammer curls (moderate)
2nd: 45s banded face pulls @ 1111 tempo
3rd: 45s banded tricep push-downs @ 1111 tempo

D. EMOTM 15:
1st: 20s single-arm ring rows, right + 20s single-arm DB bench press, left
2nd: 20s single-arm ring rows, left + 20s single-arm DB bench press, right
3rd: 20-30s/arm single-arm FLR on rings

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