WU
90” machine
25 Jumping jacks
10m Duck walk
10 Burpees
10 Up dog to downdog
SKILLS
A. Every 90” x 6 sets
2 Clean high pulls
1 Hang squat clean
1 Squat
METCON
Station 1:
3’ ON / 1’ OFF x 3:
12/10 CAL
12 DB bench press
*Remaining time: max reps Pull ups
Station 2:
3’ ON / 1’ OFF x 3:
15/12 CAL
12 BB bent over rows (35/30)
*Remaining time:max reps Hang power clean
Score: total reps
ACCESSORIES
3x:
10 Kipping arch to hollow
10 Banded pull down
10 Hollow rocks
10 K2E
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