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Monday 11th October



EMOM x 10 minutes


  • A- 6 Deadlift + 10 Russian KB swings 32/24kg

Use 60-70% 1rm deadlift REST 3:00 before part B


EMOM x 10 minutes


  • A- 6 Push press 60-70%1rm push press

  • B- Max unbroken set of Strict pull-up Rest 3:00


12 Minute AMRAP


  • 8 Double DB push press 22.5/15kg

  • 10 Wall balls 9/6kg

  • 12 Box jumps 24/20"




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