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Metcon

Thruster series:

(x+6) / (x+3) (x)

Only proceed to this difficulty if your last iteration was unbroken (Friday, 8/23). So if X+6 = 21, then do 21-15-9.

Metcon (Time)

X+6 / X+3 / X

Thrusters @ heavy wt

pull-ups

Metcon (AMRAP – Reps)

EMOM x 7

Odd: Max unbroken thrusters @ heavy wt – 20/10 lbs.

Even: Rest

Metcon (No Measure)

Intervals:

20 min. x

30 sec. AB sprint

Row or run 1:30 @ medium pace