1. EMOM for 10 minutes Power Clean + Front Squat – build up to heaviest 2. Back Squat 5×2 3. AMRAP for 5 minutes Squat Clean to Thruster (135/95)
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4 sets of : Bench Press x 6-8 reps Ring Row x 10-12 reps 2. In Partners 4 Rounds Each of : 200m Sandbag Run 10 Burpees 10 Ring Dips *Alternate rounds
1 For Time 50 Double Unders 50 Wall Balls 50 Toes to Bar 50m Bear Crawl 800m Run 50m Bear Crawl 50 Sit ups 50 Med Ball Clean 50 Double Unders
1. 3 sets of : Good Mornings x 10-12 reps 30-45 second Handstand Hold Glute Bridge x 10-12 reps 2. For Time 21-15-9 Press (115/75) Pull ups *every time you break perform 10 Kettle bell Swings
1. 4 Rounds of : 1-2 Rope Climbs 20m. Sled Drag 6-8 Tall Box. Jumps 15 V-ups 2. For Time 100 Lunges 100 Double Unders 100 Lunges
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