WU
-200m
-10 Inchworm to push up
-20m high knees
-10m Burpee broad jumps
-10 Shuttle run
-30” Dead hang
STRENGTH
Build to heavy
EMOM 90” x5
5 -5-3-3-3
Squat clean
*every set 10 DB Romanian DL
ACCESSORIES
3x
-20 Hollow rocks
-12 Box dips/ ring dips
-20m Farmers carry
METCON
21-15-12
-CAL
-DB snatch
-HSPU (HRPU)
*Cash out:200SU
15-12-9
-CAL
-Hang clean & press (25/30)
-Pull ups
*Cash out: 50 Medball sit up
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