WARM UP
- 200m Machine
- 10 Air squat
- 5 Inchworm to push ups
- 50 Skipping Rope
- 5 Empty bar Deadlift
- 5 Empty bar power clean
STRENGTH
5 Sets:
- 5RM Deadlift
Then ..
12 - 9 - 6 - 3
- Seated DB Press
- Pull ups
- Back Extension
PARTNER WOD (cap20)
Partner 1:
FRAN
21 - 15 - 9
- Thruster
- Pull ups
Partner 2:
DIANE
21 - 15 - 9
- Deadlift
- Handstand push ups
Cash out:
- 100 Cal Machine
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