Wednesday 7/9/25
A. Take 15 minutes to complete the following
Back squat
x8 @ 65%
x8 @ 70%
2×6 75%
B. For time
21-15-9
box-jumps 24″/20″
Deadlifts @ 185#/125#
7-5-3
Wall walks
Essentials
A. EMOM 12 min
min 1: 8-10 Tall kneeling DB strict press
min 2: 10 Pendlay rows
min 3: Max Russian twists w/ kb in 30 seconds
B. 12 minute AMRAP
Run 3 shuttles
4-8-12-16-18-20…
single arm DB snatches
4-8-12-16-18-20…
DB goblet squats
*after the round of 12 and 20, run 5 shuttle runs
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