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After hours fun with the CFPDX family.

A.
Back Squat
5,4,3,2,1
…then…
3×3 @90% of today’s 1RM
-sets OT2M

B.
30 burpee
…then…
3x
10 thruster
10 strict pull-up
…then…
30 burpee
-Thruster loading is AHAP while unbroken
-Pull-up should be ballistic (relatively) pulling as fast and as deep as possible for every rep. ROM is not necessarily as important as effort and position.
-12 minute time cap