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Workout 6.9.21

A.

Every 1:30 for 5 Rounds: 

3 Sandbag Cleans

“X” Pull Up/ BMU

 

Health: 5 Strict Banded Pull Ups

Fitness: 7-10 C2B Pull Ups

Performance: 5-8 Bar Muscle Ups



B.

Omnia Test 8

 

Health: 

For Time – CAP 24

20 Deadlifts 135/95lbs

30/25 Cal Bike

20 DB Push Press 35/25lbs 

30/25 Cal Bike

30 Burpees 

30/25 Cal Bike 

30 Step ups 24/20”

30/25 Cal Bike

20 DB Push Press 35/25lbs

30/25 Cal Bike

20 Deadlifts 135/95 lbs



Fitness:

For Time- CAP 24:

20 Deadlifts 185/125lbs

30/25 Cal Bike

20 Kipping HSPU 

30/25 Cal Bike

30 Bar Facing Burpees 

30/25 Cal Bike 

30 Box Jumps 24/20”

30/25 Cal Bike

20 Kipping HSPU

30/25 Cal Bike

20 Deadlifts 185/125lbs



Performance: 

 

For Time – CAP 24

20 Deadlifts 225/155lbs

30/25 Cal Bike

20 Strict HSPU 

30/25 Cal Bike

30 Bar Facing Burpees 

30/25 Cal Bike 

30 Box Jumps 24/20”

30/25 Cal Bike

20 Strict HSPU

30/25 Cal Bike

20 Deadlifts 225/155lbs 

 

*Compare to 10/02/2020*

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