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HOME/OUTDOOR WOD

AMRAP 11’

11 Single Arm DB/KB Push Press
8 Burpees over DB/KB

OUTDOOR POWERLIFTING

A. Deadlift:                                                          4 x 8 @ 70-75%
B1. KB/DB single arm shoulder press:           4 x 8-12 reps 
B2. Dips (box):                                                    5 x 8 reps

[Rest 1min before between B1. and B2.]

OUTDOOR OLYMPIC WEIGHTLIFTING

A. Muscle Snatch:                                              5 x 5 reps @ 20-40% E90s
B. Overhead Squat:                                           5 x 5 reps @ 50%+ E90s
C1. Shoulder Press:                                           4 x 12 reps @ AHAFA 
C2. KB Row:                                                         4 x 12 reps @ AHAFA 

[Rest 1min before between C1. and C2.]