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Workout of the Day

Fitness
A. EMOTM 9:
1st: 4 close-grip bench presses
*Heavier than last week.
2nd: 30-45s banded tricep push-downs @ 1111 tempo
3rd: Rest

B. EMOTM 9:
1st: 3-5 vertical ring rows
2nd: 30s standing hammer curls @ 20×0 tempo
3rd: Rest

C. 7 min AMRAP:
5-10-15-20…burpees
*15/10 row calories b/w sets.

Performance
A. EMOTM 9:
1st: 3 strict weighted ring dips
*Load w/ DB between feet.
2nd: 30s ring push-ups
3rd: Rest

B. EMOTM 9:
1st: 3 strict weighted chest-to-bar pull-ups
2nd: 20s/side single-arm ring rows
3rd: Rest

C. For time:
25 power cleans (115/75)
40/30 assault bike calories
25 power cleans (115/75)
*7 min cap.

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