Strength
Squat Cleans - 3x5 sets @ 90% of 3RM
Back Squat - 6x2 sets @ 65%, 4x2 sets @ 75%, 2x2 sets @85%
Metcon 1
EMOM x15 mins
Min 1: 3 Squat Clean Thrusters + 5 Pull-ups
Min 2: 6 Tire Flips + 6 Burpees
Min 3: 8 GHD Sit-ups + 8 Ball Slams
Metcon 2
15-12-9-6-3
Ground To Overhead
Abmat Sit-ups
WOD
Chipper For Time
Row 500m
80 Air Squats
60 Plate Push-ups
40 Box Jumps (24")
20 Ring Dips
5 Muscle-ups
Row 500m
80 Air Squats
60 Plate Push-ups
40 Box Jumps (24")
20 Ring Dips
5 Muscle-ups
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