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Front Squat 5x4 at 70%
50 double unders
40 shoulder to overhead 135/95
30 burpee box jumps
20 squat cleans
Bench Press 5x4 at 70%
Deadlift 5x4 at 70%
Max Air Squat hold for time
ring dipsRead more...
Snatch balance 5x5
3-minute handstand hold
50-meter handstand walk (down and back in the gym) or 10 wallwalks
30 handstand push-ups
Perform handstand hold against a wall (with only the feet touching) and accumulate at total of 3 minutes before moving on to the squats.Read more...
5 Clean and Jerk EMOM for 10 mins @ 115/75#
Complete as many rounds as possible in 15 minutes of:
53/35 KB squat snatches, 5 reps, left arm
53/35 KB squat snatches, 5 reps, right arm
100 KBS 53/35
50 power cleans 135/95
100 air squats
40 shoulder to over head
100m sprint each person relay style (one goes the other waits till partner gets back for the partner to finish)